CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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Warm-up

7′ Coaches Choice

– Burpees, Push Ups, Roll Sit-Ups, Ring Rows, Squats, Lunges, Bike (body weight)

Metcon

Metcon (No Measure)

3 Rounds, 1 Minute at each station

1: Ski Erg Max Calories

2: Alternating DB Snatch (15-25lbs)

3: Plank Holds (elbows or hands)

4: DB Thrusters (10-20lbs)

5: MB Wood Chops (10-14lbs)

6: REST

Cool Down/Stretch

– Couch Stretch :30 each side

– Seated Hamstring :30 each side

– Cobra Stretch :30+