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