CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
15/10 Cal Row (30-45 Seconds hard)
10 Burpees over Rower (30-45 Seconds hard)
5 Tempo Push Ups (slow on the way down… 2 seconds)
10 Tempo Band Pull Aparts (2 Second pause at end range of motion)
Weightlifting
Bench Press – 3RM
– At least 5 sets
– Every 2 Minutes
Bench Press (3RM)
Gymnastics
Weighted Bar Dips 5 x 5
– Increase weight each set if possible
– Every 2 Minutes
– Scale as needed (tempo Push ups on DB’s?)
Weighted Bar Dips (5×5)
Weighted Bar Dips
Metcon
Metcon (Time)
5 Rounds For Time:
15 Push Press 115/95
12 DB Step Ups to 20″ (35/20)
6 Muscle Ups
*24 Minute time cap, scale accordingly
Cool Down/Stretch
pick and choose what you need, :30-:45 each stretch