CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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.