CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*Coaches Choice 10 Minutes*

– OH Press, box jumps, hspus

Weightlifting

Quick Review Strict Shoulder Press

– set up, execution

THEN

Strict Shoulder Press 8 x 3

– Every 90 Seconds

Shoulder Press (8 x 3)

Metcon

Metcon (Time)

For Time:

10,20,30,40,30,20,10 = Box Jump Overs 24″/20″

10,10,10,10,10,10,10 = HSPUs

*20 minute time cap*

Cool Down/Stretch

Shoulder/Chest stretch

Calves/Achilles

AND anything else you need!