CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– then –
MOBILITY
– :45 each side Yoga shoulder/chest opener
– :45 each side Banded bully on rig (w/ or w/out band)
Weightlifting
DB Incline bench press – coach it up
– Feet flat, keep back tight, squeeze weight down, explode and press up
4 x 8+, every 2 minutes
DB Incline Bench Press (4 x 8+)
DB Incline Bench Press
Metcon
Low weight so stay smooth and keep working for 28 minutes. try to pace yourself and limit your need to stop moving
Metcon (AMRAP – Rounds and Reps)
28′ AMRAP
400m Run
20 Push Press 75/55
15 Abmat Sit-Ups
10/10 MB Wood Chops 20/14
5 Burpee Box Jump Overs 30″/24″
*the run counts as 1 Rep if you start it and/or if you finish it.
Metcon (AMRAP – Rounds and Reps)
28′ AMRAP
400m Run
20 Push Press 75/55
15 Abmat Sit-Ups
10/10 MB Wood Chops 20/14
5 Burpee Box Jump Overs 30″/24″
*the run counts as 1 Rep if you start it and/or if you finish it.
Cool Down/Stretch
athletes choice, coaches lead a stretch