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7.11.17

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