CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Quick Dynamics & Agility Ladder fun

Core

3 Rounds:

10 Hollow Body Lifts

:30/:30 Side Planks

8/8 Pillar Presses on Rig (red or blue band)

Metcon

Metcon (No Measure)

EMOM x 5 rounds (25 minutes) :40 work, :20 rest

1) Battle Ropes

2) 10-20-30 ft shuttle run (2 reps)

3) Tire Flips/Sand Bag Cleans over shoulder

4) SkiErg/Bike

5) Slam Balls

Cool Down/Stretch