CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run + Coaches Choice

+ Samson Stretch :30 each side

+ Ankle Stretch :30 each side

Strength

4 Super Sets

5/5 Pistols + 15 Air Squats

– Every 2 minutes

Metcon

Metcon (5 Rounds for reps)

5 x 3′ AMRAP/1’Rest

12 Burpees/Up-Downs

10 DB OH Lunges (5 each arm)

50 Double Unders

*Utilize the 6″ forward jump burpees (line burpees) to increase fitness if you want to.

Cool Down/Stretch