CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Shoulder stretch/activation

Strength

4 x 10 DB Incline Bench Press

– control it down and keep tension at bottom don’t just let them fall

DB Incline Bench Press (4 x 10)

DB Incline Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

500m Row

20 Step Ups w/a single DB 50/35

10 Strict HSPU’s/Pike Push Ups/Strict Ring Dips

**Every 50m = 1 rep

Cool Down/Stretch

spend a few minutes stretching anything that got work this week