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
