CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 rounds:
50 DUs, 15 rolling Sit-ups, 10 push ups
-then-
BB Work-3rounds
(unbroken&quick)
5-strict press
5- good mornings
5-back squat
Skills
Coach up T2B
– set shoulders, push/pull on bar, knees up, kick bar
Metcon
Build up to heavy(ish) Push Press-working weight of 5 unbroken.
-then-
15′ EMOM
1- 5 Push Press from floor
2- 35-50 DU’s
3- 10-15 T2B
Metcon
Metcon (Time)
For time:
400m Sprint
-60 seconds rest-
800m Sprint
-2minute rest-
400m Sprint
Core
Plank work- have fun