CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-MOBILITY-
– Banded Chest Opener (contract -relax)
– Banded Press (contract-relax)
Weightlifting
Bench Press, Every 2 Minutes
4 sets x 4 reps w/ 2 second pause at chest under tension (don’t rest weight on chest, stay active)
Bench Press (4 x 4 w/ pause)
Metcon
Metcon (No Measure)
EMOM x 5 rounds = 30 Minutes
1: (10 reps) Overhead Squats 95/65
2: (15/12) Calorie Row
3: (:30) Plank
4: (12) Box Jumps
5: (:30) Bike
6: (10) Burpees
*pick good reps/weight, focus on mobility-technique and getting a sweat going.
19.2 is coming….
Cool Down/Stretch
Spend a good 10 minutes stretching… your body will thank you!! so will your 19.2 score!! 🙂