CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
5 Minute Gym Run/Dynamic (coaches choice)
Strength
3 Supersets no big rest:
16 Alternating DB Shoulder Presses standing
16 Slow Air Squats w/1 second pause at bottom (add KB/DB if wanted)
Metcon
Begin at 15:00 into class:
10 Minute AMRAP
(5) Battle Rope Slams + Burpee (1 slam + 1 Burpee = 1 Rep, do 5)
(20) Grasshoppers
(16) MB Hug Walking Lunges (10-20lbs)
(16) Alternating V-Ups
*stagger start and share equipment as needed*
Cool Down/Stretch
4′ Group stretch