CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 rounds:

10 – Double KB Squats

10 – Push Ups

30 – DUs

Weightlifting

Back Squat

– Air Squat review, bottom holds, fix positions

– 2-3 ramp up sets

– 6×2 @95% Every 2 Minutes

Back Squat (6×2)

Weightlifting

Push Press

– review stance, execution

– build to Heavy 3RM

– 10 Minutes

Push Press (3RM)

Metcon

Metcon (Time)

3 Rounds:

80′ Plate Lunges

20 C2B

Core

3 rounds not for time:

15 V-Ups

15/15 Side Plank Lifts