CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches choice warm up (quick)

+ Band Pull Aparts

+ Band Chest press/stretch on rig

Strength

Bench Press

– Use 3-4 sets to build up to your working weight and stay at that weight for the 5 working sets

– 5 x 5 across, every 2 minutes

Bench Press (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

800m Run

15 Strict HSPUs

30 MB Woodchops 20/14

Accessory Work

Band Triceps Press downs 3 x 20

Cool Down/Stretch