CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Core/shoulder Activation
+ Couch Stretch
Strength
15′ Turkish Get Up Practice
– Try to work through 5 sets of 2 reps on each hand
– Get as heavy as possible
Turkish Get Up (5 x 2/2)
Metcon
Metcon (5 Rounds for reps)
5 Rounds FGB Style
1 Minute = Max Calorie Row
1 Minute = Max Burpee Box Jump Overs 24″/20″
1 Minute = Abmat Sit Ups
1 Minute REST
*Score each round separate*
Accessory Work
3 x 10-15 GHD Sit-Ups
