CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

+ Yoga Chest Opener

+ Banded Chest on rig activation (10 each side)


Bench Press, 6 x 2

– Start your working sets at 85% or higher from your best set of 3 from last week Example: you did 100lbs for 3 last week, your first set of 2 today should be 85lbs.

– Then build up and add weight each set

– Every 1:30

Bench Press (6 x 2)


Metcon (Time)

4 Rounds for time: (20′ cap)

15 Push Ups

15 Goblet Squats

400m Run

Cool Down/Stretch

Yoga shoulder opener/chest stretch