CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Push/Pull Activation

Strength

10 Minute EMOM

1) Strict Pull Ups (max – 5+ reps)

2) Unbroken Strict Push Ups (10-20 reps)

Metcon

Find a pace and hang on, stay steady. 80% effort for 80% of the workout. Focus on settling in on a good pace then send it the last 2-3 minutes.

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

15/12 Calorie Row/SkiErg

9 Power Cleans (135/95)

3 Ring Muscle Ups

Accessory Work

Friday Pump? 3 sets 10 reps each

– DB Curls

– Band Triceps Extension

– DB Lateral Raises

Cool Down/Stretch