CrossFit Nucleus, CrossFit Nucleus – Bootcamp
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+
