CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Banded Samson, PNF Chest stretch on Rig (forearm press into rig for :03, then stretch for :03… work each side for a minute)

Skills

Rope Climb Technique & Practice

3 sets of 2-3 reps practicing J-Hook and climb, then come back down (you do not have to go all the way up for these reps just practice getting in and out of the J-Hook)

THEN

3 sets of 3-5 PERFECT Knees to Elbows (or as perfect as possible, rest as needed)

Metcon

Metcon (Time)

5 Rounds for time:

400m Run

10 Bench Press*

**Choose a weight that is challenging but doable for 10 reps. Think no more than 2 sets for any round.

**1000m Bike sub for Running if weather is bad

Cool Down/Stretch

Stretch shoulder structure

Lacrosse ball pecs/triceps/delts/traps