CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Seated Band Shoulder on Rig
+ Lacrosse ball on Sap/do some arm passes up and down while laying on ball or on wall
Strength
Part A: Push Press
4 x 3, Every 2 minutes
Part B: Bench Press
3 x 10, Every 2 minutes
Push Press (4 x 3)
Bench Press (3 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
20 Calorie Row
20 T2B
20 Push Ups
RX+ DO NOT let your legs touch the floor while your chest touches the floor at the bottom of every rep for your push ups.
“A True Strict Push Up”
– No rolling the body on the floor
– Shoulders and Hips raise and lower together while not letting your Quads touch the floor.