CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*coaches choice 10 minutes*
-Push ups, rolling sit-ups, strict pull ups, band pull aparts
Weightlifting
Superset every 3 Minutes
Bench Press 5 x 5
AND
Barbell Back Rows 5 x 5 (Tempo@11X1)
Bench Press (5 x 5)
Barbell Row (5 x 5 @11X1)
Metcon
Metcon (Time)
For Time:
9-7-5 Ring Muscle Ups
30-20-10 Box Jumps 24″/20″
Accessory Work
4 Supersets:
10 Barbell Curls
20 Banded Tricep pressdowns
Cool Down/Stretch
-Calves/Achilles
-Lats
-Forearms
