CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
Strength
Bench Press
4 x (10,10,8,8+)
Every 2 Minutes
– Hypertrophy focus, not strength so use good focused movements not just move the weight
Bench Press (1 x 8+)
Metcon
Metcon (Time)
3 Rounds for time:
400m Run (each round)
21-15-9
Dips
Ring Rows (feet elevated, no kipping)
MB V-Ups
Metcon (Time)
3 Rounds for time:
400m Run (each round)
21-15-9
Dips
Ring Rows (feet elevated, no kipping)
MB V-Ups
