CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Scap activation/control
Strength
Single Arm DB Rows
4 x 5/5 @2012 (Use the Tempo and squeeze the muscles)
Metcon
Metcon (4 Rounds for distance)
20′ = 4′ work/1′ rest
400m Run
Max Distance Farmers Carry
**Choose your own weight, go heavy**
Cool Down/Stretch
Foam roll forearms
