CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Strength
4 Super Sets: rest 1:00 after each
Single Leg Split Squats (8/8)
Strict HSPU’s/Dips (Max Reps)
Split Squat (4 x 8/8)
Do a one legged squat with your back foot elevated on a bench/box/bumper.
Keep weight in heel of front foot.
Handstand Push-ups (4 x Max Reps)
Metcon
Metcon (Time)
For Time:
500/450m Row (sub 400m Run)
-then-
21-15-9 Shoulder to Overhead 115/75
9-7-5 Bar Muscle Ups
-then-
500/450m Row (sub 400m Run)