CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
