CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

+ Banded Chest Ativation on Rig

+ Puppy Dog Stretch


Superset/5 sets

(5) Bench Press

(7) DB Thrusters (Heavy)

Bench Press (5 x 5)

DB Thruster (5 x 7)

DB Thrusters, lock it out and own it at the top every rep


Metcon (Time)

4 Rounds for time:

500m/450m Row

20 Wall Balls 20/14

10 Strict HSPUs

*Strict Seated DB Shoulder Presses sub for HSPUs

Accessory Work

Get a Pump! 4 Rounds

8-10 Ring Push Ups

12 BB Curls

10 DB Lateral Raises

10/10 Banded Torso Twists on the Rig (red or blue band, keep arms straight… explode out, control back)

Cool Down/Stretch