CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
6′ Coaches Choice
– Travelling Dynamic
+ Mobility: Banded Ankle 1:00 Each side
Metcon
Metcon (Time)
3 Rounds For TIme:
800m Run
40 Burpees
800m Row
40 Box Jumps 24″/20″
45′ Time Cap
Accessory Work
If there is any time left in class
3 x 10-15 MB Plank Rolls (fight to move as little as possible through midsection, only the arms)
3 x :20-:30 each side Captain Morgans