CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*8 minutes coaches choice*
THEN
3′ AMRAP
25 DU’s, 10 STRICT push ups
Weightlifting
SUPERSET:
Strict Shoulder Press 5 x 5
AND
Strict Chin Ups 5×5
(utilize negatives if you are not strong enough to do strict chin ups, NO Bands today. Instead have a partner spot you)
Shoulder Press (5 x 5)
Chin-Ups (5 x 5)
Supinated grip pull ups.
Metcon
Metcon (Time)
3 Rounds for time:
20 Alternating Lunge + Step Up + High Knee (no weights)
20 Toes 2 Bar
30 MB Wood Chops (20/14)
*20″ box for Lunge/Step/High knee
Accessory Work
Crossover symmetry – Iron Scap
– GO SLOW and take your time
Cool Down/Stretch
Banded shoulder/chest/lat stretch
Couch stretch
Hip flexor
Ab/Cobra stretch
