CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Chest opener/shoulder activation

Strength

Slight DB Incline Bench Press

SUPERSET with

10 Band Pull Aparts (Slow w/ pause at full ROM)

DB Incline Bench Press (5 x 12, 10, 10, 8, 8+)

DB Incline Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

8 Strict Dips

8 Up Downs

16 MB Twists 20/14

16 Grasshoppers

48 Double Unders

**You can use a Plate for torso twists if you want 35-25/25-15

Cool Down/Stretch