CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
Core
1 Turkish Get up each side x 3 sets. (Use light weight, save heavier weights for metcon)
THEN
3 Rounds rest as needed.
:30 Plank
:20 Side Plank each side
:30 Hollow Body Hold
:30 Hollow Body Rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
30′ AMRAP
500m Row
40 Double Unders
30 Abmat Sit-Ups
20 Box Jump Overs
10 MB Cleans 20/14
1/1 Turkish Get Up 53/25
*50m Row = 1 rep
Cool Down/Stretch
spend the time to stretch at least TWO large muscle groups that are sore, problem areas, or we’ve used this week. Stretch each muscle group for 2 minutes each stretch.
