CrossFit Nucleus, CrossFit Nucleus – Bootcamp
Warm-up
5 Minutes: Bike + Jump Rope/Plate Jumps + Push Ups
2′ – Spiderman lunge w/ twists (1′ each side)
2′ – 5 rep activation Hip Halo Circuit
(9 total minutes, 10 with getting equipment)
Metcon
Every 2 Minutes for 2 rounds (16 Minutes)
1) Sled pushes 3 trips down and back light weight
2) 10 Calorie Bike + 10 V-Ups/Hang Leg raises
3) 50′ Walking Lunges + 5 Inch Worm Walk out Push ups
4) 10 DB Irish Shoulders + 10 Plate Abmat Sit-Ups
THEN
do 1 full round with no rest. (Aim to finish in less then 5 Minutes)
**Finished at 20 minutes on the clock**