CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Band Pull aparts
+ Couch Stretch/Twisted Lizard
Strength
4 Sets
(8/8) Split Squats
(Max/3+) Strict Pull Ups
Split Squat (4 x 8/8)
Do a one legged squat with your back foot elevated on a bench/box/bumper.
Keep weight in heel of front foot.
Strict Pull Ups (4 x 3+)
strict pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
12 DB Thrusters 50/35
10 C2B Pull Ups
8 Devil’s Press 50/35