CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes Coaches choice*

– strict pull ups/shoulder retraction, inch worms/push ups

Weightlifting

Bench press 4 x 8

– Every 2 minutes

Bench Press (4 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

3 Ring Muscle Ups

10 Box Jumps 24″/20″

15 Air Squats

20/18 Calorie Row

*5 Ring Muscle ups = RX+

Cool Down/Stretch

Banded shoulder/chest/lats

Quads/hamstrings/glutes