CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
