CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

move steady through 10′ AMRAP

20 Jumping Jacks

10 Squats

10 Push Ups

10 Rolling Sit-Ups

10 Burpees

Weightlifting

5 x 5 Bench Press every 2 minutes

Bench Press (5 x 5)

Metcon

Metcon (Time)

Chipper

35 Ring Dips (bar/box/ring push ups)

35 SDLHP 115/75

35 Burpees Over Bar

800m Run

30 HS Hold Thigh Taps or 80′ HS Walk

Core

3 X 1 minute work/1 minute rest

(10-10-10 x 2) = Hollow body Hold, Left leg In, Right leg in

-THEN-

20 Kick Up and Outs

20 Kick Out and Ups

20 Banded Twists from Rig Each Side (red- blue Band)

Cool Down/Stretch