CrossFit Nucleus, CrossFit Nucleus – CrossFit
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