CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
