Call Us: 618-416-8677

5.16.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

*coaches choice 10 minutes*

-Push ups, rolling sit-ups, strict pull ups, band pull aparts

Weightlifting

Superset every 3 Minutes

Bench Press 5 x 5

AND

Barbell Back Rows 5 x 5 (Tempo@11X1)

Bench Press (5 x 5)

Barbell Row (5 x 5 @11X1)

Metcon

Metcon (Time)

For Time:

9-7-5 Ring Muscle Ups

30-20-10 Box Jumps 24″/20″

Accessory Work

4 Supersets:

10 Barbell Curls

20 Banded Tricep pressdowns

Cool Down/Stretch

-Calves/Achilles

-Lats

-Forearms