CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

(circuits, something different – agility ladder, battle ropes, crab walk, etc…)

-then-

MOBILITY

– Lacrosse ball smash (chest/front shoulder)

– Triceps smash on barbell

Weightlifting

Bench Press – 3 Rep Max

5 x 3, Every 2 Minutes

Bench Press (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

-buy in with 800m Run

THEN

40 Burpees to 45lb plate

20 MB Wood Chops 20/14

10 Box Jumps 24/20″ (Step Down)

Then @20:00, 800m Run for time

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

-buy in with 800m Run

THEN

40 Burpees to 45lb plate

20 MB Wood Chops 20/14

10 Box Jumps 24/20″ (Step Down)

Then @20:00, 800m Run for time

800m Run (Time)

Max Effort 800m Run

Cool Down/Stretch

try 10′ in sauna along with some stretching