CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Gymnastics

5 x 5 Banded Muscle Up Turnovers on Rings

– Every 2 Minutes

– (Toes – Hips – Sit up)

Metcon

Metcon (Time)

3 Rounds for time:

Round 1:

800m Run

1000m Row

500m/1000m Ski/BIke

200 Single Unders

Round 2:

600m Run

750m Row

350m/750m Ski/Bike

150 Single Unders

Round 3:

400m Run

500m Row

200m/500m Ski/Bike

100 Single Unders

Cool Down/Stretch