CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Couch Stretch 1:30 each side
-then-
3 rounds:
250/200m Row
10 Double KB Front Squat
10 Kipping pull ups
Weightlifting
1:Back Squat 5×5@70%
– every 2:30
2:Strict Press 5×5@70%
– every 2:00
Back Squat (5×5@70%)
Shoulder Press (5×5@70%)
Metcon
Metcon (Time)
3 rds for time:
25,20,15
Overhead Squats 95/65
C2B Pull Ups