CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
