CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes coaches choice*

– Include Scap push ups, push ups, Rolling sit-ups, Ring rows, Kipping on bar

Weightlifting

SUPERSET

Push Press 5 x 5

AND

Strict C2B Pull Ups 5 x 5

– add weight ONLY if your chest touches the bar EVERY rep

– OR you can do more reps if you are capable, Chest touches bar every rep

Push Press (5 x 5)

Chest-To-Bar Pull-ups (5 x 5)

Metcon

Metcon (Time)

5 Rounds:

20 Calorie Row

MAX Bar Muscle Ups

5 Burpees to the pull up bar

REST :60

2 Scores:

1 – Time

2 – Muscle Up reps

Metcon (AMRAP – Reps)

Bar Muscle Up Reps

Cool Down/Stretch

– Lats

– Hamstrings

– Glutes

– Couch Stretch

– Bone Saw