CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OH Mobility
+ Hamstring Mobility
Strength
DB Push Press
5 x 5 @10X1
– Every 2 Minutes
DB Push Press (5 x 5)
2-Arm DB Push Press with lockout over head
Metcon
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
200m Run
10 Ring Dips/15 push ups
10 DB Devils Press 35/25
1:00 Plank Hold (elbows on MB)
Accessory Work
3 x 10 Floor Press
3 x 10 DB Skull Crushers
3 x 10 DB Lateral Raises/10 V-Ups