CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice Warm Up
– Bench press, lunges, DU’s
Weightlifting
Bench Press 5 x 5
– Every 2 Minutes
Bench Press (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
40′ OH Plate Walking Lunges 45/25
25 Push Ups
40′ Plate Front Loaded Walking Lunges 45/25
50 Double Unders
Each full mat counts as a rep when scoring (4′ mats = 10 reps each set of lunges)
Cool Down/Stretch
Chest
Couch
standing hamstring
calves/achilles