CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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*