CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band/Yoga Chest Opener
+ Banded/Rig Bully Stretch
+ Spiderman Hip Opener
Strength
Every 3 Minutes, 4 Supersets
(16) DB Walking Lunges
(10) Bar/Ring Dips Strict
DB Walking Lunges (4 x 16)
Hold DB’s in both hands down by your side and walk forward lunging to full depth.
Dips (4 x 10)
Metcon
Metcon (Time)
3 Rounds for time:
500m Row
25 Wall Balls 20/14
12 Kipping C2B Pull Ups
Accessory Work
4 sets:
Banded Triceps Pull Downs (12)
V-Ups (10) (be explosive)