CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch