CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder opener/stability

Strength

Bench Press 4 x 8

Single Arm DB Rows 4 x 8/8

Metcon

Cool Down/Stretch

10 Minutes: Should be time in class for this.

Foam Roll: Glutes, Hamstrings, Low Back, Quads

Stretch: same as above

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

15/12 Calorie Bike

3 Rope Climbs