CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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