CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**10 Minutes Coaches Choice**
– Include Knee hug – Hip Flexor -Spiderman Lunge w/Twist
Weightlifting
DB Push Press
– 4 x 8
– Every 2 Minutes
DB Push Press (4 x 8)
2-Arm DB Push Press with lockout over head
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
5 Thrusters RX = 115/75, RX+ = 135/95
10 HSPUs
15 Box Jumps 24″/20″
Cool Down/Stretch
– Quads, Shoulders, Calves
