CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
