CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Sling Shot (activation)
– Banded Samson (mobility)
Strength
Super Sets x 4, Every 3 minutes (12′)
8/8 DB Split Squat w/ back leg on box/bench/bumpers (elevated)
AND
8 DB Floor Presses
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
15 Wall Balls 20/14
15/13 Calorie Row
15 Push Ups
Cool Down/Stretch
8+ Stretch and smash what you need
– chest
– quads & hamstrings/glutes
– Triceps