CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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

Cool Down/Stretch