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!!