CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Lat Stretch with bands

+ Band Pull Aparts

Strength

Strict Pull Ups

5 sets with 5 or more reps

Rest :60

THEN

5 Sets DB Back Rows 1-Arm (8 reps each arm)

Rest :60

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

5 Ring Muscle Ups

7 HSPUs (Strict/Pike)

9 Sumo Deadlift High Pull 95/65

Cool Down/Stretch