CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Shoulder/Chest activation-mobility

Strength

DB Incline Bench Press

4 x 10, rest 1-2 minutes

DB Incline Bench Press (4 x 10)

DB Incline Bench Press

Metcon

Metcon (5 Rounds for reps)

Every 3 Minutes. x 5 rounds

2′ work/1′ rest

15 Handstand Push Ups

Max Calories Bike

*Score is Calories on the bike each round**

Cool Down/Stretch

Spend a few minutes stretching/smashing shoulders