CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+Ankles/calves

Metcon

4 x 400m Run (as fast as possible)

– rest 3:00 –

record each run seperate

Metcon (4 Rounds for time)

4 x 400m Run

– rest 3:00 –

Metcon

Metcon (Time)

4 Rounds For Time:

10 Bench Press (Unbroken is Goal)

10 Box Jump Overs 24″/20″

20 MB Wood chops on Turf

*Moderate weight that is challenging but unbroken on bench press.

Cool Down/Stretch

Stretch Chest & Shoulders good