CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– OH Squats, Muscle Ups
Weightlifting
Coach up OH Squat
– Setup, execution, common faults/fixes, few empty bar reps
THEN
5 x 3 every 2 minutes
Overhead Squat (5×3)
Metcon
Metcon (Time)
8 Rounds For Time:
8 DB Thrusters 50/35
4 Muscle Ups (Ring = RX+, Bar = RX)
20′ Time Cap
*Modified Muscle Up – Jumping Muscle Up, Banded transitions, burpee jumping C2B Pull ups.
Cool Down/Stretch
Couch Stretch
Kneeling Hamstring
Twisted Cross (chest/Shoulder)
Puppy Dog Stretch