CrossFit Nucleus, CrossFit Nucleus – CrossFit
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-