CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded chest on rig

+ Puppy dog stretch

Strength

5 Super Sets – Every 2:30

(7) DB Bench Press

(3) High Box Jumps (reset each rep)

DB Bench Press (5 x 7)

Dumbbell bench press

Metcon

Dirty Water (Time)

For time:

100 Double Unders (250 Singles, 50 Triples)

800m Run

60/45 Calorie Row

Accessory Work

4 x 10 Bar Dips/Ring Dips (Strict)

4 x 8 Ring/Barbell Rollouts

-rest as needed-

Cool Down/Stretch