CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder/Lat mobility – activation

Strength

Upper body Superset

1) 5 Strict Pull Ups from dead hang, add weight if you can

2) 8 DB Bench Press/Floor Press, AHAP

4 total sets, rest 1-2 minutes after each round

Strict Pull Ups (4 x 5)

strict pull ups

Strict Weighted Pull Ups (4 x 5)

Strict Weighted Pronated Grip Pull Ups

DB Bench Press (4 x 8 )

Dumbbell bench press

Metcon

Metcon (Time)

For Time:

1000m Row/900m

25 Push Ups

50 Wall Balls 20/14

25 Push Ups

1000m Row/900m

Metcon (Time)

For Time:

1000m Row/900m

25 Push Ups

50 Wall Balls 20/14

25 Push Ups

1000m Row/900m

Cool Down/Stretch