CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minutes Gym Runs
– be creative –
then 3 Rounds PVC
10/10 Leg Swings
10 pass throughs
10/10 torso twists
10 good mornings w/ back bend
10 Rolling Sit up to straddle
10 Push ups
5 Russian Baby Makers
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Weightlifting
3 x 5 Bench Press
– 2 warm up sets first!
Reverse Hypers 4 x 5-8 (Heavy)
GHD Sit-Ups 3 x 10-20
OR V-Ups (Touch your toes)
Bench Press (3 x 5)
Cool Down/Stretch
Minimum 3 Stretches for 1 minute each!!
