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)