CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Strength
Bench Press
4 x 10, 8, 5, 3+
Bench Press (4 x 10, 8, 5, 3+)
Metcon
Metcon (AMRAP – Rounds and Reps)
22’ AMRAP
500m Row
25 Box Jumps
400m Run
80 Double Unders
40 Push Ups
Row: 50m = 1 rep
Run: 1 rep to start it, 5 reps to finish it.
2x jump ropes or plate jacks
Cool Down/Stretch
Foam roll/stretch claves-ankles. Stretch what’s sore
