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