CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Chest Mobility
+ Banded Hamstring
Strength
In 20 Minutes or less get through 4 supersets:
(5) Deadlift
(5) Bench Press
Deadlift (4 x 5)
Bench Press (4 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
8 One Arm DB OH/Front Rack Lunges
4 Bar Muscle Ups/Chin Ups
8 Lunges
16 One Arm DB Snatch Alternating
*DB = 50/35
Accessory Work
3 – 4 sets:
DB Side Raises
DB Curls
V-Ups (w/MB)