CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Dodgeball? MB Tennis? Thunderstruck?
– Have fun
Skills
Rope Climb technique (10 minutes)
– Use box to put hook in and stand to support on rope
Metcon
Metcon (No Measure)
Work through 3-4 rounds depending on time:
:30 Work/:30 Switch
– Push ups
– Abmat sit-ups
– Ball Slams
– Sled Sprint
– Gym Runs (hard runs, kinda like sprints)
– Battle Ropes
– Yoke Walk
– Farmers carry
– bike/ski erg
Cool Down/Stretch
Spend NO less then 6 minutes stretching please