CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class (3-5 Minutes)
8′ Coaches choice
– Mobility
– Lacrosse ball (mid back :90 each side) Move arm up and down, keeping elbow locked
Weightlifting
Strict Shoulder Press 5 x 5 @10×2
– Every 2 Minutes
Shoulder Press (5 x 5 @10×2)
Metcon
Metcon (Time)
4 Rounds for time:
800m Run
25 V-Ups
50 Russian Plate Twists 25/15
Cool Down/Stretch
5+ Minute Group stretch session