CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
