CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run + Coaches Choice

Strength

3 sets: every 3 minutes

8/8 Bird Dogs + 8/8 Get Up Sit-Ups

Metcon

Metcon (Time)

4 Rounds for time:

400m Run

20 Goblet Squats

15 American KB Swings

10/10 Goblet Alternating Lunges

5/5 Push Press

**Use KB if you have one.

**If you have DB(s) do a two hand swing or double DB Swing

Cool Down/Stretch