CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.
