CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
