CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Band Press on Rig (contract/relax)
+ Lacrosse ball/Foam roll front Delt-Pec
Strength
Bench Press
1 Ramp up set 5-8 reps
5 x 7 Every 2:30
Bench Press (5 x 7)
Metcon
Metcon (Time)
For time: (20′ Time Cap)
500/450m Row
15 S2OH 135/95
-rest 2:00-
500/450m Row
20 S2OH 115/75
-rest 2:00-
500/450m Row
25 S2OH 95/65