CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch