CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Bench Press

4 x 10, 8, 5, 3+

Bench Press (4 x 10, 8, 5, 3+)

Metcon

Metcon (AMRAP – Rounds and Reps)

22’ AMRAP

500m Row

25 Box Jumps

400m Run

80 Double Unders

40 Push Ups
Row: 50m = 1 rep

Run: 1 rep to start it, 5 reps to finish it.

2x jump ropes or plate jacks

Cool Down/Stretch

Foam roll/stretch claves-ankles. Stretch what’s sore