CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
THEN
MOBILITY 3:00
:60 Each side Banded Elbow with fingers towards rig Floss
:30 Each Way Table Top
Weightlifting
DB Bench Press 4 x7
– Every 2 Minutes
DB Bench Press (4 x 7)
Dumbbell bench press
Metcon
Metcon (Time)
4 Rounds For Time:
400m Run
15 Sumo Deadlift High Pulls 95/65
9 Burpee Box Jump Overs 24″/20″
Time Cap 25′
Accessory Work
GHD Sit-Ups
3 x 15+ Rest as needed
Cool Down/Stretch
– Banded Hip Flexor on Rig
– Banded Hamstring on Rig
– Yoga Shoulder Opener