CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Chest smash w/ Lacrosse Ball – yoga shoulder opener
Strength
Bench Press
5 x 5, every 2 minutes
Bench Press (5 x 5)
Metcon
Metcon (Time)
For time:
6, 5, 4, 3, 2, 1
Ring Muscle Ups
3, 6, 9, 12, 15, 18
Deadlifts 225/155
For Rx – Do Kipping Pull ups 2:1 reps instead of Muscle Ups.
(12, 10, 8, 6, 4, 2 Kipping Pull Ups)
Cool Down/Stretch
spend some time on Chest, Anteriror Delts, Lats, triceps, and forearms
Stretch/ smash a combo of both
