CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10′ Coaches Choice*
– Band pull aparts, inch worms, push ups
Weightlifting
Superset:
Bench Press 4 x 5
DB Back Rows 4 x 8/8
Bench Press (4 x 5)
Single Arm DB Row (4 x 8/8)
1 arm DB Back Row
Metcon
1 Man Maker = Push Up, Left arm Row, Right Arm Row, Burpee into a db Cluster(Squat clean + Thruster), back to top of push up
**DB is in hands at all times**
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
5 – DB Man Makers
5 – Bar Muscle Ups
Accessory Work
4 sets: Hollow body hold/work AND/OR Side Plank hold/work
Cool Down/Stretch
2′ Yoga Shoulder opener each side
1′ Banded/Lat stretch on rig each side
1′ Couch stretch each side