CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ quick stability/activation shoulder-hips

Strength

Think Circuit style training not for time but no real big rests. Keep moving from movement to movement until completed.

3 total sets:

1) 8/8 Single Leg RDLs

2) 8/8 Single Arm Bent Over Rows

3) 8/8 Split Squats

4) 8 Chin Ups (use bands as needed/Supinated ring rows)

Metcon (No Measure)

24′ EMOM

1) 10 Calorie Bike (:45)

2) 15 Toes to bar

3) 12 Burpees (:45)

4) 16 Wall Balls 20/14

* Pick reps that are challenging and try to hold on.

Metcon

Cool Down/Stretch