CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Chest/Shoulder mobility/stability

Strength

Bench Press

5×5 Every 2:30

*Superset*

3 Ring Pull Ups each set (tempo with control)

Bench Press (5 x 5)

Metcon

Metcon (Time)

Every 3:00 Start a new exercise for time. The score will be your times added up

1) 600m Row

2) 500m SkiErg

3) 1200m Bike

4) 30 Burpee Box Jump Overs

5) 3 Rounds: 4 Ring MU’s & 8 KB Swings 70/53

Go in any order but try to finish with #5 if there is enough KB’s

*Good luck with adding times* 🙂

Metcon (Time)

Every 3:00 Start a new exercise for time. The score will be your times added up

1) 600m Row

2) 500m SkiErg

3) 1200m Bike

4) 30 Burpee Box Jump Overs

5) 3 Rounds: 4 Ring MU’s & 8 KB Swings 70/53

Go in any order but try to finish with #5 if there is enough KB’s

*Good luck with adding times* 🙂

Cool Down/Stretch