CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Shoulder opener/stability
Strength
Bench Press 4 x 8
Single Arm DB Rows 4 x 8/8
Metcon
Cool Down/Stretch
10 Minutes: Should be time in class for this.
Foam Roll: Glutes, Hamstrings, Low Back, Quads
Stretch: same as above
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
15/12 Calorie Bike
3 Rope Climbs
