CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10’AMRAP
200m Run
7 Rolling Sit Ups
7 BB Good Mornings
7 BB Press Behind Neck
7 BB Back Squats
Metcon
Metcon (Time)
4 Rounds for time:
15 Deadlifts 185/135
30 Air Squats
60 Double Unders
Weightlifting
:60 Rest between each set
DB Bench Press (4 x 8-10)
Dumbbell bench press
Gymnastics
Push-ups (4 x 20 Every 90 Seconds)
Cool Down/Stretch
Partner or Band Stretch Chest and Shoulders. plus anything else you need.