CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Steady Run
(do 400/800m Repeats or use your phone for timing but try your best not to walk. Do not worry about how fast you run just go non stop for 10 minutes)
2 Rounds:
8/8 PVC Leg Swings
8 PVC Good Mornings
8 PVC Pass Throughs
8 PVC OH Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
500m/450m Row
25 HSPUs
100 Double Unders
*50m = 1 Rep when scoring
Weightlifting
4 x 10 DB Bench Press
– Rest as needed
DB Bench Press (4 x 10)
Dumbbell bench press
Cool Down/Stretch
1 – Calves/Achilles
2 – Chest/Shoulders
3 – Low Back Twist
4 – Hamstring/Glutes
