CrossFit Nucleus, CrossFit Nucleus – CrossFit
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