CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Foam Roll 5 Minutes
(Lats/Upper Back)
-then-
400m Run
3 Rounds not for time:
25-35 DU’s Unbroken is goal (no more then 2 sets)
10 Shoulder Press empty bar
10 Bar Facing Burpees
10 Rolling Sit-ups
Weightlifting
Push Press Technique
– Setup, Execution, Finish, Recover
4 x 5 @01×2
Push Press (4 x 5 @01X2)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10/10 1ARM DB Push Press
10 Rolling V-Ups
50 DU’s
Cash Out
Chinese Plank or Regular Plank
-Accumulate 3 Minutes
(tight Stomach, tight butt, NO arch in Back!)