CrossFit Nucleus, CrossFit Nucleus – CrossFit
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