CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*10(+or-) Minutes Coaches Choice*


4 Super Sets:

(5-7 reps) Strict Pull Ups (weighted?)(toe assisted Pull Ups)


(8 Reps) DB Bench Press

Weighted Pull-ups (4 x 5-7)

DB Bench Press (4 x 8)

Dumbbell bench press


Metcon (Time)

3 Rounds For Time:

500m/400m Row (400m Run?)

25 C2B Pull Ups

*20 minute Time Cap, shoot for under 15*

*run if you can*

Cool Down/Stretch

– Puppy dog Stretch

– Lat stretch on rig

– yoga shoulder opener

– calf/achilles stretch

– quads and hamstrings