CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minute Coaches Choice*
– Bench, Sprints, HSPUs, Jump Rope, Lunges
Weightlifting
Bench Press
5 x 3 – Every 2 Minutes
Bench Press (5 x 3)
Metcon
Metcon (Time)
For Time:
30-20-10 HSPUs
90-60-30 Double Unders
80′-80′-80′ 1-DB Front Rack Walking Lunges 70/50
*DB Front Rack Walking Lunges is done by holding a single DB with one hand on each side in the front rack position right under the chin. Keep torso upright, stomach braced and don’t let the weight move you! Fight for a good position and good posture the entire workout!!*
RX is ONLY completed with a Skull Matt, Abmats do not count unless it is 1 Abmat with a pair of Green 25lb bumpers on either side. Be honest and scale according to improve your “Fitness”
Accessory Work
Sled Sprints
4 sets of Down and Back
– Rest as needed
– Light weight and SPRINT down and back as FAST as you can!!
Cool Down/Stretch
Hump Day stretch!!!