CrossFit Nucleus, CrossFit Nucleus – CrossFit
10′ Coaches Choice
– Different stations??
– Get shoulders/press muscles ready to roll
STRICT HSPU’s for time:
(17, 14, 11, 8) :60 Rest after each set
10′ Time cap, get as many reps in as you can.
*DB Shoulder Presses, Pike push ups off a box.
Boat Race (AMRAP – Rounds and Reps)
*Simple and effective, keep moving and push the pace when you can.
*1 Rep for each Meter on Rower
* 1 Rep for starting the run
Bar/Ring Dips (STRICT)
3 x (10+)
– rest as needed
– add weight if you need to, or use bands if you need help
– Ring Push ups would work as well