CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Crossover Symmetry – Low Row w/ Rotator Cuff 90 degree twist
– Banded Rear Delt Stretch across front of body on Rig (red/Blue band)
Strength
Bent Over BB Back Rows
4 x (7-9) AHAP every 2 Minutes
BB Back Rows (4 x 7-9)
Bent Over Barbell Back Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
7 Bar Muscle Ups
49 Double Unders
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
7 Bar Muscle Ups
49 Double Unders
Cool Down/Stretch
Should have 10 solid minutes to stretch and treat any problem areas. Extra Mobility