CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Chest Stretch on Rig/floor
+ Chest Activation rig/floor
Strength
Bench Press
5 x 5
– every 2 minutes
~ Add 3 long jumps after each set if you want to get explosive!
Bench Press (5 x 5)
Metcon
Metcon (Time)
5 Rounds for time – 25′ time cap
30 Burpees
20 DB Snatch 50/35
10 Kipping Pull Ups
Accessory Work
3 sets:
8 Dips Bar/Rings – strict
10 GHD Sit-Ups
8/8 DB Back Rows