CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 5′

– Banded Press Contract-Relax

– Bottom Squat Hold

Gymnastics

Strict Gymnastics-Bar Dips-Strict Ring Push Ups

4 x Max Reps (5+) Every 2 Minutes

– If you can do 10+ add a little weight each set

Ring Dips (4 x Max Reps)

Metcon

Score 1 = Time you finish 4 rounds

Score 2 = Total weight lifted

Metcon (Time)

4 Rounds – 20 Minute time cap

5 Front Squats AHAP

15/12 Calorie Row

400m Run

-2:00 Rest-/Change weights

Metcon (Weight)

4 x 5 Front Squats

(add up all weight moved)

EX:

Set 1:100 = 500

Set 2: 150 = 750

Set 3: 200 = 1000

Set 4: 200 = 1000

Score = 3,250lbs

Cool Down/Stretch

Spend 8 Minutes Stretching major muscles or extra mobility work.