CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch