CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Jumping Jack/Burpee/Jump rope (3 minutes)

+ Coaches choice

Strength

3 Sets of 10/10

Bird Dogs w/ 2 second hold each rep

Metcon

Metcon (Time)

“Helen – Kinda”

3 Rounds for time:

400m Run

21 Alternating DB Devils Press

12 Burpees over DB

Accessory Work

DB Biceps Curls… Just go until you feel like you’d rip a t-shirt sleeve and then pump out 10 more reps!! 🙂

Cool Down/Stretch