CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Couch/Hip Flexor banded & banded hamstring

Skills

Rowing

– Set up, execution, common faults

– Legs, hips, arms, recover

2k Row (Time)

Max Effort 2k Row

Metcon

18′ Minutes

Metcon (No Measure)

FGB Style 3 x 5′ rounds, 1:00 at each station

1) Battle Ropes 2-hand wave

2) Bike

3) MB Front Slams

4) One Step Box/Vertical Jumps

5) Burpees

6) Rest

Cool Down/Stretch