CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8′ Coaches Choice
– MOBILITY –
– Banded Lat stretch/shoulder opener
– Banded Hamstring
Weightlifting
Superset – Every 3 Minutes – 5 Sets
(?)Power Snatch + (1) Overhead Squat: 3+1, 3+1, 3+1, 2+1, 2+1
:30 Handstand Hold (fight for Active Hollow body and Active Shoulders the entire time)
Power Snatch (5 sets 3,3,3,2,2)
Overhead Squat (5 sets of 1)
Overhead Squat (5 sets of 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP – “Air Walker”
25/18 Calorie Row
50 Double Unders (100 Single Unders)
3 Rounds of “The Chief” 135/95
**1 Round of The Chief = 3 Power Cleans, 6 Push Ups, 9 Air Squats
Cool Down/Stretch
Stretch it out!
