CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ QUICK body weight/pvc warm up
Metcon
Metcon (Time)
For time with a 45′ Time Cap:
1 Mile Run
50/45 Calorie Row
50/45 Calorie Ski (50 Up-Down MB Front Slams)
50/45 Calorie Bike
50/45 Calorie Ski (50 Up-Down MB Front Slams)
50/45 Calorie Row
1 Mile Run
Cool Down/Stretch
5-10 minutes stretching
1:00 each stretch, pick major muslce groups or trouble spots and spend some time relaxing into the stretches