CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up (quick)

+ Cobra Stretch (:30)

+ Twisted Cross (:30/:30)

Core

EMOM x 3 Rounds (12′)

1) Hollow Body Hold :30 work/:30 rest

2) Side Plank/Captian Morgans :30 work/:30 rest

3) Side Plank/Captain Morgans :30 work/:30 rest

4) Superman Lifts :30 work/:30 rest

Metcon

Metcon (No Measure)

Every 8 Minutes, 3 Rounds (24′)

1) Wall Balls

2) Up-downs

3) Situps

4) Bike

5) 500m Row/400m Run

-rest- (about 2:00)

**Spend 1 minute at each station then finish with the Row/Run for time and rest until the next 8 minute mark

**Mix up the order as needed to allow everyone to get the bike station in

**Sneak in the SkiErg as needed/wanted**

Cool Down/Stretch