CrossFit Nucleus, CrossFit Nucleus – CrossFit
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