CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Front Rack/OH Mobility
Strength
Push Press
– 4 x 5+ at 70%
– Every 2 Minutes
– Last set max rep if you have more than 5
Push Press (4 x 5+)
Metcon
Metcon (Time)
3 Rounds for time:
400m Run
12 C2B Pull Ups
24 Wall Balls 20/14
Cool Down/Stretch
foam roll: Quads, Lats, hamstrings
