CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Band shoulder/chest mobility-activation

Strength

Bench Press

– Coach it up

– Choose a weight you think you can get at least 5 reps, and use spotter

– do a few ramp up low rep sets to get ready for a test weight

(225, 185, 135, 95, 65 choose one of the weights and do as many reps as possible)

Bench Press (Max Reps)

Metcon

2022 Quarterfinals Test 3 Kinda (Time)

For Time with 25′ Time Cap:

8-16-24-32-24-16-8

Wall Balls

4-8-12-16-12-8-4

Shuttle Runs (50′)

1-2-3-4-3-2-1

Rope Climbs

Subs for Rope Climbs:

*2x Chin Ups

*5x Ring Rows

Cool Down/Stretch

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