CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)

Cool Down/Stretch