CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
(5 Minutes)
3 Rounds: 10 Calorie Row, 3-5 Burpees
– Spiderman lunge w/ twist, sea saw walks, roll sit-ups, scorpions, iron cross, down dog
Metcon
Metcon (No Measure)
EMOM x 4 rounds = 24 minutes total
1: :60 Bike
2: :40 Sit-Ups
3: :60 Rower
4: :40 Push Ups
5 : :60 Ski Erg
6: :40 2-hand DBL KB Deadlift
Cool Down/Stretch
– :30 Twisted Cross/Seated low back
– :30 Seated hamstring
– :30 Couch Stretch
– :30 Chest stretch on floor/wall/rig
