CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!! 🙂