CrossFit Nucleus, CrossFit Nucleus – CrossFit
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