CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10 Minute Coaches Choice

– Prep for running, body weight movements


Here is a long one to burn a bunch of calories and build that long time domain engine. Don’t skip these days as we will see some big cardio workouts each week!

Metcon (Time)

For Time:

1 Mile Run

75 Air Squats

800m Run

60 Sit-Ups

400m Run

45 Burpees

200m Run

*if the distances will take way too long shorten them up, if running doesn’t work for you we can use bikes and rowers as needed. We’d like to see people running if they are capable though.

– Just keep moving and get it finished! You can do this!!

Cool Down/Stretch

Spend the remaining time on a foam roller, stretching, or mobilizing any sticky spots. Ask a coach if you need some guidance here!

– Don’t skip a good opportunity to focus on Recovery as it is just as important as the training aspect!