CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch