CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Pre-Warm up-Warm up = Crossover Symmetry

THEN

*10 Minutes Coaches choice*

Weightlifting

DB Incline Bench Press

– 4 x 7+, Every 2 minutes

– Last set do MAX Reps

DB Incline Bench Press (4 x 7+)

DB Incline Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

22′ AMRAP

8 Push Press 115/75, RX+ = 135/95

8 T2B

16/14 Calorie Row

Cool Down/Stretch

Crossover symmetry – IRON SCAP Protocol

THEN

Stretch it out!!

– Hip Flexors

– Core

– Shoulders/Chest

– Lats

– Couch

– Low back Twist