CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Yoga Shoulder Opener (:30 each side)

+ Arm across body/overhead stretch (:30 each side)

Strength

Bench Press

– 5 x 4 ACROSS (all sets the same weight)

– 90% of last weeks best set

– Every 2 minutes

Bench Press (5 x 4-5)

Metcon

Metcon (Time)

For Time:

Buy in: 400m Run

-then-

3 Rounds:

15 T2B/V-Ups

15 Thrusters 95/65

-then-

400m Run

-then-

3 Rounds:

8 Strict OH Press 95/65

8/8 MB Seated Torso Twists (20/14)

Accessory Work

4 sets:

10 Bar Dips (add weight as possible)

15 Band Tricep Extensions

Cool Down/Stretch

chest, shoulders, lats, abs, hip flexors