CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Yoga Shoulder/Chest opener
+ Band Press on Rig
Strength
4 Supersets every 3 minutes
(10) Bench Press
(10) Reverse Snow Angels
Bench Press (4 x 10)
Bench Press (4 x 10)
Metcon
6 Intervals as fast as possible
Metcon (6 Rounds for time)
6 sets as Fast as Possible when working:
12/10 Calories on Bike
50′ Sled Sprint 90/45lbs
10 Shoulder 2 Overhead 115/75
– rest 2:00 –
Cool Down/Stretch
Stretch it out!