CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Chest opener/mobility/stability

Strength

DB Incline Bench 4 x 10

– rest 1:00-2:00

DB Incline Bench Press (4 x 10)

DB Incline Bench Press

DB Incline Bench Press (4 x 10)

DB Incline Bench Press

Metcon

Metcon (Time)

For TIme:

50′ Handstand Walk (5 Wall Walks)

200′ Farmers Carry 70/50

50 Calorie Bike/1000/9000m Row

200′ Farmers Carry

50′ Handstand Walk (5 Wall Walks)

**15′ Time Cap**

Metcon (Time)

For TIme:

50′ Handstand Walk (5 Wall Walks)

200′ Farmers Carry 70/50

50 Calorie Bike/1000/9000m Row

200′ Farmers Carry

50′ Handstand Walk (5 Wall Walks)

**15′ Time Cap**

Cool Down/Stretch

Stretch shoulder complex as much as possible