CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Hollow Body holds :30/:30 (3 sets)
+ Foam Roll Quads/Hip Flexors
Metcon
3 Rounds: Start new movement every 2 Minutes
1: 25/20 Calorie Bike
2: 25/20 Calorie SkiErg
3: 200′ Sled Sprint 45/25 (down and back twice is 200′)
4: REST
(total time = 20 Minutes) No Score, just put in work here!
Metcon
Metcon (Time)
4 Rounds for time:
5 Bar Muscle Ups/Strict Chin Ups
10 Burpees
15 Box Jumps 24″/20″
20 Abmat Sit-Ups
-REST :60-