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