CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

MOBILITY

– Lacrosse Ball Hip/Glute – 2′ each side

– PVC Shoulder Stretches 1-2′ each side

Weightlifting

SUPERSET – 6 sets, every 2:00-2:30

Deadlift (3 Reps)

Bench Press (5 Reps)

Deadlift (6 x 3)

Bench Press (6 x 5)

Bench Press (6 x 5)

Bench Press (6 x 5)

Metcon

Metcon (Time)

20′ Time Cap

3 Rounds:

20 DB Walking Lunges 35/25

15 Burpees

-THEN-

4 Rounds:

5 Ring/Bar Muscle Ups

10 Burpees

Accessory Work

SUPERSET – 4 sets NOT for TIME

Reverse Hypers (10-15 reps)

DB Curls (8-12 Reps)

Cool Down/Stretch

stretch and smash it all