CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Warm up

+ banded super front rack

+ PVC on bench/box/rower front rack stretch

Strength

Push Press

– set up, execution, common faults

THEN 5 x 5 with 1 second pause at the top of every rep, every 90 seconds – 2 minutes

Push Press (5 x 5)

Metcon

Metcon (Time)

For time:

500m Row

15 S2OH 135/95

-rest 3′-

500m Row

20 S2OH 115/75

-rest 3′-

500m Row

25 S2OH 95/65

Cool Down/Stretch