CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Strength

5 Supersets, every 2 Minutes

3 Sumo Deadlifts

3 Vertical Jumps immediately after deadlifts

– Absorb each landing in an athletic position

Sumo Deadlift (5 x 3)

Metcon

Metcon (Time)

5 Rounds for time:

400m Run

10 Bench Press 185/115??

*Use a weight that allows you to almost get all 10 each round but not with too much ease. It shouldn’t take more than 2 sets to finish 10 reps each round.

– You can go floor press if the class is big

Cool Down/Stretch