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.