CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Shoulder Activation

Strength

4 Sets:

(8/8) Single Arm DB Back Row

(8) Bar Dips/Strict Ring Dips/Ring Push Ups

– rest 1-2 minutes between sets –

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

45 Double Unders

30 Russian KB Swings 70/53

15 MB V-Ups 20/14

Cool Down/Stretch

Foam Roll Low Back, Glutes, Hamstrings, Lats