CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

20 Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35 (light)

10 Band Pass Throughs

10/10 Sling Shot Forward/backward steps at 45 degrees

Weightlifting

SUPERSET – Start every 4 Minutes, 5 sets

Bench Press 5 x 5

Deadlift 5 x 3

– Partner up as needed to share barbells.

Bench Press (5 x 5)

Deadlift (5 x 3)

Metcon

Metcon (Time)

21-15-9

Push Press 115/75

Pull Ups

*this is a SPRINT!!! Get it done before it hurts!!

Accessory Work

JACKED STREET!!!!

– Biceps, Triceps, Abs, Shoulders…. Or Work a skill… or use an odd object (tires, peg board, rope climbs, sleds)

Cool Down/Stretch

Open up the chest/Shoulders from bench press, 1:00 each stretch.