CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

500m Row

3 Rounds: 10 Band Pull Aparts, 10 Lateral Lunges, 10 Rolling Sit Ups, 10 Scorpions

Then 2 x :30 Dead Bug Work

Weightlifting

Front Squat (3×12)

Metcon

Metcon (Time)

3 Rounds for time:

25 American KB Swings 70/53

35 Wall Balls 20/14

RX+ MB 25/20

Accessory Work

BICEPS Friday!!! (you pick your poison!)

5 Rounds every 2 Minutes (10 Total Minutes/5 sets)

– 1-2 Peg Board ascends

– 1-3 Rope Climbs (legless if you want)

– 3-5+ Chin Ups (partner assisted if need to, Max reps if you want)

– 8-10 Barbell Curls

Core

Partner Ab Circuit:

10 MB Chest Passes

10 MB OH Throws

:30 HB Hold

10/10 MB Chest/OH Throws

:45 Plank

10/10 MB Chest/OH Throws

:30 Left Side Plank

20 MB Twists each side

:30 Right Side Plank

20 MB Twists each side