CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
4′ Coaches Choice/Gym Runs
– Bear Crawl, Crab Walk, Side Plank walks
Metcon
Metcon (No Measure)
-25 Minutes of work-
FOR TIME
30-20-10
Calorie Row
Burpees
KB Swings/Deadlifts
THEN
with time remaining AMRAP to 25 Minutes on clock
5 Ring Rows
10 Abmat Sit-Ups
15 Jumping Jacks/Jump Ropes
Cool Down/Stretch
– :30 Couch Stretch
– :30 Seated Hamstring
– :30-:60 each side Seated Twisted Low Back/ OR twisted cross