CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Seated Band Shoulder on Rig

+ Lacrosse ball on Sap/do some arm passes up and down while laying on ball or on wall


Part A: Push Press

4 x 3, Every 2 minutes

Part B: Bench Press

3 x 10, Every 2 minutes

Push Press (4 x 3)

Bench Press (3 x 10)


Metcon (AMRAP – Rounds and Reps)


20 Calorie Row

20 T2B

20 Push Ups

RX+ DO NOT let your legs touch the floor while your chest touches the floor at the bottom of every rep for your push ups.

“A True Strict Push Up”

– No rolling the body on the floor

– Shoulders and Hips raise and lower together while not letting your Quads touch the floor.