CrossFit Nucleus, CrossFit Nucleus – Bootcamp

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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