CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Lat stretch
+ Ankle Stretch on Plate
Gymnastics
5 sets, every 2:30
5 Strict Pull ups (add weight as needed)
5/5 Pistols (use plate progressions OR add weight as needed)
Weighted Pull-ups (5 x 5)
Pistols (5 x 5/5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
40′ OH Plate Walking Lunges 45/25
30 Double Unders
20 Push Ups
10 Alternating DB Snatches
*40 feet on Walking Lunges*
** Heavy on the Snatches, NO Dropping the DBs please!!**
**If you have DUs in any capacity try to do some, change up numbers or do single/double/single/double or whatever pattern you need to do, work some DU’s in somehow though**
Accessory Work
DB Skull Crushes 4 x 10
Seated DB Hammer Curls 4 x 10/10
DB Upright Rows 4 x 10