CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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