CrossFit Nucleus, CrossFit Nucleus – Bootcamp
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
