CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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