CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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Warm-up

4 Minutes of:

:40 Jumping Jacks/line jumps/jump rope

:20 Push ups (x2), last two rounds Sit-Ups (x2)

Metcon

Metcon (No Measure)

EMOM x 4 Rounds: (24 Minutes)

1: 15 OR :40 Goblet Squats

2: 15/12 Calories OR :40 Row

3: :30 Plank

4: 12 OR :40 Box/Squat Jumps

5: :30 Bike

6: 10 OR :40 Burpees

Cool Down/Stretch

– :30 Couch Stretch each side

– :30 Seated Hamstring Stretch each side

– :30 Calf stretch on wall/rig each side