CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

Bench Press

– 6 x 3+ at 85% from 3 weeks ago

– Same weight every set, every 2 minutes

– Last set = Max Reps

Bench Press (6 x 3+)

Metcon

Metcon (4 Rounds for reps)

4 Rounds: 2 minutes work/2 Minutes rest

24/18 Calorie Row

Max Push Press 115/75

Cool Down/Stretch

Spend some time with a lacrosse ball on shoulder(front-side-back)/pecs/traps/triceps