CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Yoga Chest Opener
+ Banded Chest on rig activation (10 each side)
Strength
Bench Press, 6 x 2
– Start your working sets at 85% or higher from your best set of 3 from last week Example: you did 100lbs for 3 last week, your first set of 2 today should be 85lbs.
– Then build up and add weight each set
– Every 1:30
Bench Press (6 x 2)
Metcon
Metcon (Time)
4 Rounds for time: (20′ cap)
15 Push Ups
15 Goblet Squats
400m Run
Cool Down/Stretch
Yoga shoulder opener/chest stretch
quads/hamstrings/calves