CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
(Agility ladder?)
– then –
MOBILITY
– 2’ each side Chest smash foam roller/lacrosse ball
Weightlifting
DB Incline Bench Press
4 x 8+
– every 2 minutes
DB Incline Bench Press (4 x 8+)
DB Incline Bench Press
Metcon
Metcon (Time)
Partner – 30’ Time Cap
50-40-30-20-10
Calorie Row
Burpee Box Jump 24″/20″
-then-
50-40-30-20-10
T2B
Double Unders (4x Reps)
DUs are 200-160-120-80-40 same as singles
