CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Chest stretch/press

+ Banded Face pulls around rig w/ high and outside elbows

Strength

Bench Press

4 x 10, every 2 minutes

Bench Press (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

5 Ring Muscle Ups

7 Thrusters (heavy but unbroken)

9 Lateral Bar Burpees

*For the Thrusters use a heavier weight than you normally do for metcons.

Accessory Work

3 x 15 Band Pull Aparts

3 x :20/:20 Captain Morgans

Cool Down/Stretch