CrossFit Nucleus, CrossFit Nucleus – CrossFit
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