CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Hamstring

+ Banded Elbow

Skills

Rower

3 x 500m Row,

– Start every 4 Minutes

Metcon (3 Rounds for time)

3 x 500m row for time

– every 4 minutes start rowing

Metcon

Metcon (No Measure)

FGB Style for 4 rounds

1) Double Unders

2) MB Cleans 25/20

3) Burpees

4) Battle Ropes (2-hand wave)

5) Bike/Ski

6) Rest

Cool Down/Stretch