CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch