CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400-800m Run (sub 5 Minutes)
THEN Partner TABATA
– Agility Ladder
– MB Twisting Partner throws (10-15′ apart)
– HS Walking/Bear Crawl/Crab walk
– Jumping Jacks/Grasshoppers
Metcon
Metcon (No Measure)
3 Rounds: 30 Minutes total
0:00-3:00-400m Run(starts at 0′, 10′, 20′)
3:00-3:40 – Battle Ropes
-switch stations-
4:00-4:40 – Bike
-switch-
5:00-5:40 – Sled Push
-switch
6:00-6:40 – Farmers Carry
-switch-
7:00-7:40 – Slam Ball
-switch0
8:00-8:40 – Hollow Body Hold
9:00-10:00 REST
Each round starts with a 400m run, then :40 work/:20 switch-rest Intervals. Start somewhere different each round
Open Gym
After Metcon you can Sauna, work on skill, extra cardio, core, stretch/Mobility. Prioritize what you need and ask coach for suggestion. Sauna or extra light cardio is always a good idea on these days.