CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Yoga Chest Opener

+ Scap pulls on pull up bar/band pull aparts

Strength

Floor Press from the Rig

– Set the bar up low so you can lay on the floor and start with your eyes underneath the bar.

– Try to play with a weight you don’t need a spotter with to stay with good distance from each other

Floor Press (5 x 5)

Metcon

Metcon (Time)

3 rounds or 30 Minutes:

800m Run

-then-

4 rounds of “Cindy”

– 5 Pull Ups

– 10 Push Ups

– 15 Air Squats

Cool Down/Stretch

– chest, shoulder, quads, lats