CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Puppy Dog on bar/rack 1:00
Weightlifting
Part A: Push Press 4 x 3, Every 2 Minutes
Part B: DB Bench Press 3 x 10, every 2 minutes
Push Press (4 x 3)
DB Bench Press (3 x 10)
Dumbbell bench press
Metcon
Metcon (AMRAP – Rounds and Reps)
14′ AMRAP
15 Hang Power Cleans 135/95
200m Run
15 Shoulder to Overhead 135/95
250m Row
Cool Down/Stretch
Stretch shoulders, lats, wrists, calves, hip flexors, hamstrings