CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Chest opener/mobility/stability
Strength
DB Incline Bench 4 x 10
– rest 1:00-2:00
DB Incline Bench Press (4 x 10)
DB Incline Bench Press
DB Incline Bench Press (4 x 10)
DB Incline Bench Press
Metcon
Metcon (Time)
For TIme:
50′ Handstand Walk (5 Wall Walks)
200′ Farmers Carry 70/50
50 Calorie Bike/1000/9000m Row
200′ Farmers Carry
50′ Handstand Walk (5 Wall Walks)
**15′ Time Cap**
Metcon (Time)
For TIme:
50′ Handstand Walk (5 Wall Walks)
200′ Farmers Carry 70/50
50 Calorie Bike/1000/9000m Row
200′ Farmers Carry
50′ Handstand Walk (5 Wall Walks)
**15′ Time Cap**
Cool Down/Stretch
Stretch shoulder complex as much as possible
