CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Band Pull Aparts/Scap Push Ups
+ Banded press on rig (contract -relax)
Strength
Bench Press (3RM)
5 x 3, build to a heavy 3 rep max
– No Bouncing off the chest, control it down and drive it up
Bench Press (5 x 3)
Metcon
Metcon (Time)
3 Rounds for time:
10 Ring Dips
10/10 DB Renegade Rows (just the Rows) 35/25
10 DB Burpee Deadlifts 35/25
15/15 Plate Runs on 45lb bumper (left foot lead/right foot lead)
Cool Down/Stretch
stretch chest/shoulders good