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-