CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ coaches choice

MOBILITY

– Puppy dog stretch on Rig/BB

– Triceps Smash on Rig/BB

Weightlifting

Superset – Every 3 Minutes – 5 sets

Strict Shoulder press (3 Reps @1015)

:30 Dead hang from pull up bar, Maintain Hollow body position

Shoulder Press (5 x 3 @1015)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cool Down/Stretch

Stretch out Core and Calves

Get shoulders and chest mobile for Ring Muscle Ups tomorrow