CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Chest smash w/ Lacrosse Ball – yoga shoulder opener

Strength

Bench Press

5 x 5, every 2 minutes

Bench Press (5 x 5)

Metcon

Metcon (Time)

For time:

6, 5, 4, 3, 2, 1

Ring Muscle Ups

3, 6, 9, 12, 15, 18

Deadlifts 225/155

For Rx – Do Kipping Pull ups 2:1 reps instead of Muscle Ups.

(12, 10, 8, 6, 4, 2 Kipping Pull Ups)

Cool Down/Stretch

spend some time on Chest, Anteriror Delts, Lats, triceps, and forearms

Stretch/ smash a combo of both