CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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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