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.