CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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