CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Bone Saw (Mobility)
– Toe Walks + Heel Walks (activation)
Mobility: Shoulder
– LB Reverse Snow Angel Front Delt
– Rear Delt/Triceps Smash on BB
Metcon
Metcon (4 Rounds for time)
Every 10 Minutes x 4 Rounds
1) 30 Calorie Bike/40 Calorie Row
2) 30 Burpees
3) 60 Double Unders
4) 100′ Sled Sprint 90/45
** Goal is to have 2-3 minutes rest each round, modify as needed**