CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*8 minutes Coaches*

THEN

2 Rounds:

50 Single Unders, 10 STRICT Push Ups, 5 Kips on Bar

2 Rounds:

50 Single Unders, 10 STRICT HSPUs, 5 Kips on Bar

(scale as needed but stay STRICT)

Weightlifting

4 Rounds: Super Set Every 2:30-3:00

(5) Bench Press

AND

(5-7 reps) STRICT Chin Ups (Ring Pull Ups)

Bench Press (4 x 5)

Chin-Ups (4 x 5-7)

Supinated grip pull ups.

Metcon

Metcon (Time)

FOR TIME:

10-20-30-40-50 DU’s

5-10-15-20-25 Kipping Pull Ups

CASH OUT = 100 Double Unders

*C2B = RX+

Cool Down/Stretch

4-5 DEEP 4 Second Inhales and 4 Second exhales EVERY stretch

– Calf/Achilles on rig

– Lats on Rig

– Chest on Rig

– Banded Shoulder stretches