CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Crossover symmetry before class

8′ Coaches Choice

– Banded Shoulder opener/lat stretch

– Yoga Shoulder opener

Skills

Ring Muscle Ups

– Kip

– Banded hip to rings

– Banded Transition/turnover

– Close strength turnovers

– Archers

– Spotted Muscle Ups/Banded

Metcon

Vader 2.0 (Time)

3 Rounds for time:

24/17 Calorie Row

21 Wall Balls 20/14

18 Alternating DB Snatch 50/35

15 Lateral Burpees over Rower

12 MB Cleans 20/14

9 Box Jumps 24″/20″

6 DB Push Press Each Arm 50/35

3 Ring Muscle Ups

Cool Down/Stretch