CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Chest/Shoulder mobility/stability
Strength
Bench Press
5×5 Every 2:30
*Superset*
3 Ring Pull Ups each set (tempo with control)
Bench Press (5 x 5)
Metcon
Metcon (Time)
Every 3:00 Start a new exercise for time. The score will be your times added up
1) 600m Row
2) 500m SkiErg
3) 1200m Bike
4) 30 Burpee Box Jump Overs
5) 3 Rounds: 4 Ring MU’s & 8 KB Swings 70/53
Go in any order but try to finish with #5 if there is enough KB’s
*Good luck with adding times* 🙂
Metcon (Time)
Every 3:00 Start a new exercise for time. The score will be your times added up
1) 600m Row
2) 500m SkiErg
3) 1200m Bike
4) 30 Burpee Box Jump Overs
5) 3 Rounds: 4 Ring MU’s & 8 KB Swings 70/53
Go in any order but try to finish with #5 if there is enough KB’s
*Good luck with adding times* 🙂
