CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Summer 2017 10′ Warm Up 2.0/run (No Measure)
10′ AMRAP – Move steady and get warmed up
200m Run
5 Rolling Sit Ups
10 Band Pull Aparts
15 Russian KB Swings 53/35
20 Air Squats
Weightlifting
DB Push Press 1-Arm 5 x 8/8
– Rest :60 after 2nd arm
– Do Non-Dominant arm first, then other arm (1-Arm at a time)
DB Push Press (5 x 8/8)
2-Arm DB Push Press with lockout over head
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
50′ Farmers Carry 70/53
50 Double Unders
15 Push Ups Strict
Cool Down/Stretch
:60 Each
– Puppy Dog
– Twisted Cross(Yoga chest opener)
– Calf Stretch on Rig
– Lat stretch on Rig
– Arm in front, and Elbow Up
