CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches warm up
+ Band Wrist Stretch
+ Band Press on Rig Contract/Relax
Strength
DB Bench Press
– 2 Light weight ramp up sets of 8 reps
4 x 8, Every 2 Minutes
DB Bench Press (4 x 8)
Dumbbell bench press
Metcon
Metcon (Time)
4 Rounds for time:
25 Wall Balls
20 Kipping Pull Ups
15 Box Jumps
20′ Time Cap