CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice Dynamic Warm Up
5′ Mobility
Metcon
Metcon (No Measure)
Tabata Mash Up – 16 Minutes
8 Rounds (:20 work/:10 rest-switch) each movement
1: Strict Pull Ups
2: Assault Bike/Row
3: Strict HSPUs/Pike Push Ups
4: Assault Bike/SkiErg
Core
3 Sets not for time:
7 Inch Worm Walk Outs
10-15 GHD Sit-Ups or Plate Sit-Ups
