CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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Warm-up

10 Minutes

4 x Down/Back Run + 3 Burpees

– Spiderman lunge w/ twist, Sea Saw walks, Bear Crawl F/B, Crab Walk F/B

– :30 Bottom Squat Hold

Metcon

Metcon (No Measure)

5 Rounds:

:30 Wall Balls AMRAP

:30 Push Ups AMRAP

1:30 Rower As Far As Possible (AFAP)

Total time 12:30

Core

Core and Stretch

– Plank holds 3 x :30 work/:30 Rest

– Couch Stretch :60 each side

– Seated hamstring stretch :30 each side

– Chest stretch on floor :30 each side

– :30 Bottom Squat Hold