CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Coaches Choice 10 Minutes*
– Band Pull Aparts/Crossover Symmetry, Puppy Dog Stretch
Weightlifting
Barbell Cycling – Shoulder to Overhead
5 sets: :30 Work/:60 Rest 135/95
Metcon (5 Rounds for reps)
5 sets: :30 Work/:60 Rest
135/95 S2OH Max Reps
*Score each round
Metcon
Metcon (Time)
4 Rounds for Time:
500m Row/400m Run
40 Double Unders
30 Strict Push Ups
Cash Out
Ring Muscle Up Cash Out Metcon. Or Do drills for 4 minutes.
Metcon (AMRAP – Reps)
4′ AMRAP
Ring Muscle Ups
Cool Down/Stretch
Stretch
– Chest, Shoulders, Calves, Lats, Core
