CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice (5-6 Minutes)
Core
3 Rounds not for time:
(:30 Each side) Side Plank/Captain Morgans
(8/8) Pallof presses w/ band on rig
()
Metcon
Metcon (Time)
6 Rounds for time:
50/45 Calorie Row
50′ Handstand Walk
25 Box Jump Overs 24″/20″
**Use 7 Wall Walks for 50′ HS walk if you can not walk on hands**
Goal is to finish around 30-35 Minutes.
Cool Down/Stretch
Stretch Shoulders, low back, lats, wrists, etc…
