CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Yoga Shoulder/Chest Opener
+ Thread the needle/back of shoulder
Strength
Bench Press
– 2 Ramp up/warm up sets of 5-10 reps
– 4 working sets of 7 reps, every 2 minutes
Bench Press (4 x 7)
Metcon
Metcon (Time)
For Time:
400m Run
21 Knees to Elbows
21 S2OH 135/95
400m Run
15 Knees to Elbows
15 S2OH
400m Run
9 Knees to Elbows
9 S2OH
*Also RX us 50/35lb DBs for S2Oh