CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm up

+ Lat Foam Roll

+ Band Pull Aparts


5 x 5 Strict Pull Ups, every 2 minutes

– Start from dead hang/hollow body position and pull as high as possible (chest to bar if you can)

– use bands or partners for assistance

– Add weight if you can do 5 reps easily

Weighted Pull-ups (5 x 5)


Metcon (Time)

3 Rounds:

400m Run

15 Clean & Jerks 135/95

Cool Down/Stretch

Banded lat stretch

Wrist stretch

Calf/Achilles Stretch

Hamstring Stretch