CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

Strength

Bench Press

4 x (10,10,8,8+)

Every 2 Minutes

– Hypertrophy focus, not strength so use good focused movements not just move the weight

Bench Press (1 x 8+)

Metcon

Metcon (Time)

3 Rounds for time:

400m Run (each round)

21-15-9

Dips

Ring Rows (feet elevated, no kipping)

MB V-Ups

Metcon (Time)

3 Rounds for time:

400m Run (each round)

21-15-9

Dips

Ring Rows (feet elevated, no kipping)

MB V-Ups

Cool Down/Stretch