CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Lat/Shoulder opener
+ Banded Chest/Shoulder opener
Strength
5 sets every 2:30
A: 8 Barbell back rows
B: 8 DB Incline Bench Press
DB Incline Bench Press (5 x 8)
DB Incline Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
20 Burpees to Pull Up Bar
20 Shoulder to overhead 115/75
20 Toes to Bar
-Rest from 8:00 to 10:00 –
THEN
1 Round of above for time
*Score the 8′ AMRAP here
*Score the 1 round for time on next scoring section
Metcon (Time)
1 Round for time:
20 Burpees to Pull Up Bar
20 Shoulder to overhead 115/75
20 Toes to Bar
Accessory Work
GHD Sit-Ups
4 sets of 10-20
rest as needed
Cool Down/Stretch
Stretch 1:00 Each
– Lat stretch
– Yoga chest opener
– banded bully
