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)