CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch