CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run/Band pull aparts/Scap push ups/Scap rows

+ more

Strength

Pull Ups (5+) OR DB Pull Overs (10)

5 sets, every 1:30 or 2:00

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP – Ladder

(3) Front Plank Push Ups

(3) 2-hand Curls (plate, db, backpack)

(3) Wt. Sit-ups OH

(3) Wt. Glute Bridge

(each round add 3 reps)

(3, 6, 9, 12, 15…)

Cool Down/Stretch

1-Arm Lat stretch holding on to something 1:00 each side

Wrist Stretch 1:00

Cobra Stretch 1:00

Seated Straddle 1:00