CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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