CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run + Coaches Choice
+ Lat/Upper back Stretch
Strength
4 Supersets:
L-Sit/Hollow Body Hold (:30 Work)
Bird Dogs on hands & Feet (10 Reps)
Metcon
Metcon (5 Rounds for reps)
Every 5 Minutes for 5 Rounds.
3′ AMRAP
400m Run
Max Grizzly Rows
2′ Rest
*Grizzly Row + Renegade rows in a bear crawl stance. Try to keep back as flat as possible*