CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
800m run
THEN
Coaches Choice to finish 12′ of total work
Metcon
Metcon (No Measure)
FGB Style – 4 Rounds
5′ Work, 1′ Rest (20′ Total)
1- Assault Bike
2 – Double Unders/Plate Jumps
3 – Battle Ropes
4 – Box Jump Overs 24″/20″
5 – Push Ups
6 – Rest
Spend 1 Minute working at each station. Switch with no rest until the 1 minute of dedicated rest shows up.
Accessory Work
3 sets of (Down, Back, Down, Back) of SLOW Sled Walks 90/45lbs on sled
– try to make sure the whole foot is flat each step and drive through the heel as you walk
Cool Down/Stretch
Spend a solid 5 minutes minimum stretching large muscles! (this should be every day)
