CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3:00-4:00 T-Spine Foam Roll/Lacrosse Ball (rear Delt/Lat too if need be)

-then-

7′ AMRAP

20 Calorie Row

15 Abmat Sit-Ups Butterfly

10 Dbl KB Squat 35/25

Weightlifting

Bench Press 5×5

– Set your back, tight stomach, keep elbows under wrists and tighter to body

– “bend” the bar

– 2-3 ramp up sets

– add 5-10lbs from last week

Bench Press (5×5)

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

60 seconds MAX Bar Facing Burpees

(20+ is goal)

90 Seconds Rest

Accessory Work

Death by Strict Ring Dips (2:1 Push Ups on Plates)

– Record your biggest “UNBROKEN” set

Ring Dips (Death By)

Core

4 x :20-:30 Hollow Body Holds

-rest as needed-