CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP: 100m Runs (3 down & back in gym), 15 Band Pull Aparts, 10 HSPU’s/Push Ups

Weightlifting

1RM Push Press

– TIGHT Dip in HEELS

– Aggressive off the Shoulders

– Squeeze Everything and Press

Push Press (1RM)

Metcon

Metcon (AMRAP – Rounds)

10′ EMOM

8 Chest2Deck Push Ups

AND

4 Hang Power Cleans

RX+=155/105

RX=135/95
Score is “how many rounds completed Unbroken and to the standard.”

Push Ups – Legs are not allowed to touch the ground ONLY chest and the chest much Touch the ground every REP!!!

Accessory Work

3 x 10-15 Hip Extensions

-then-

STRETCH!!