CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10 Coaches Choice Dynamic

Metcon

Metcon (Time)

4 Rounds For Time:

400m Run

50 Double Unders (100 Singles)

25 American KB Swings 53/35

Weightlifting

DB Bench Press 5 sets x 7 Reps

– Every 2 Minutes

– Get AHAP

– Spot at the wrists as needed and keep area around bench cleared while lifting

DB Bench Press (5 x 7)

Dumbbell bench press

Cool Down/Stretch

– Calf/Achilles on Rig

– Yoga shoulder opener

– Seated Hurdler/Hamstring stretch