CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes Coaches Choice
– Push Press/Strict Pull ups, T2B, Wall balls, Jump Rope
– Include Spiderman lunge w/ twist
Weightlifting
5 Super Sets: Every 2 Minutes
4 reps Push Press AHAP
Max Rep Strict Pull Ups (5 rep minimum)
Push Press (5 x 4)
Strict Pull Ups (5 x max reps)
strict pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Minute Ladder
25 Double Unders every round to buy in
5, 10, 15, 20, 25, 30, 35, etc… T2B
10, 20, 30, 40, 50, 60, 70, etc… Wall Balls 20/14
Cool Down/Stretch
Group Stretch