CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.