CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

Then

Coaches choice

Strength

Kneeling 1-Arm Arnold Press

4 sets of 8-10 reps each arm

– every 2 minutes/1 minute rest or so

Single Arm DB Shoulder Press (4 x 8-10)

Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.

Metcon

Flow of metcon

Round 1: 20 Reverse burpees, 100 DU’s, 10 Push ups

Round 2: 18 Reverse Burpees, 90 DU’s, 10 Push ups

Round 3: 16 Reverse Burpees, 80 DU’s, 10 Push ups

and so on until the final round is

2 Reverse Burpees, 10 DU’s, 10 Push ups

Metcon (Time)

For Time:

20-18… 2

Reverse Burpees

100-90… 10

Double Unders/Line Jumps

10-10… 10

Push Ups

Cool Down/Stretch

Calf Sretch 1:00 each side

Yoga Chest Opener 1:00 each side

Cobra stretch 1:00