CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
3 Gym Runs
10 Push Ups
10 Band Pull Aparts
10 T2B/Rolling Sit-Ups
Weightlifting
4 x (8-10) DB Bench Press
DB Bench Press (4 x 8)
Dumbbell bench press
Gymnastics
3 x MAX Reps Strict Dips (bar or Ring)
– Looking for good volume sets.
Do Strict As Possible Push Ups 10 Reps if you can’t do Dips.
Metcon
Metcon (Time)
Partner WOD:
3 Rounds-
800m Run w/MB
25 MB Cleans
50 Wall Balls
RX=25/20lb MB
Accessory Work
Crossover Symmetry IRON SCAP (8 Reps each movement)