CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10(+or-) Minutes Coaches Choice*
Weightlifting
4 Super Sets:
(5-7 reps) Strict Pull Ups (weighted?)(toe assisted Pull Ups)
AND
(8 Reps) DB Bench Press
Weighted Pull-ups (4 x 5-7)
DB Bench Press (4 x 8)
Dumbbell bench press
Metcon
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