CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Optional Mile Prep (No Measure)

0:00-4:00

400m Strut

4:00-8:00

400m Jog

8:00-12:00

400m run (mile pace)
good idea to use this after general warm up

Running Capacity

TEST DAY!!!

1-Mile Run (Time)

Max Effort 1-Mile Run

Core

Ab Circuit (AGAIN)

10 reps of:

-situps. speed bumps, 1/2 jacks

-1/2 ups, chest passes, 1/2 jacks

-1/2 downs, OH Throws, 1/2 jacks

-chest passes, OH Throws, V-Ups