CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch