CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Banded Samson/Band Hamstring

Core

3 Sets:

:30 Hollow Body Hold

:30 Side Plank (each side)

10 reps w/:03 pause at top Bird Dogs

Metcon

Metcon (3 Rounds for reps)

For 30 Minutes(3 rounds)

Switch every 2 Minutes (FGB Style)

1) SkiErg Calories

2) Bike Calories

3) Row Calories

4) Rope Climbs

5) REST

**RX+ = 1 full ascend rope climb

RX = Start on back pull up to standing position and lower back to back

*Score Each round with total calories and rope ascends

Cool Down/Stretch