CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

– Band Pull Aparts & 1-Arm DB Rows

– Banded Lat Stretch on Rig

Strength

Do Strict Pull Ups every 2 minutes

-Modifications: lower reps to get to 5 total each set, Bands, Partner, Toe Assisted (make 5 reps challanging but doable, if it is easy it isn’t getting you stronger)

– Add Weight if 5 pull ups unbroken is too easy

Weighted Pull-ups (5 x 5)

Metcon

Metcon (Time)

For Time:

24-22-20

DB Snatch 50/35

100 (each round)

Double Unders

– Rest 3:00 –

21-15-9

T2B

50 (each round)

Double Unders

RX+ = 60/40

(should be relatively unbroken even if using RX+ weight)

**Do not drop DB’s

Cool Down/Stretch

Calf/Achilles stretch on wall

Cobra Stretch

Seated Straddle