CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*Coaches Choice 10 Minutes*

– Pressing, squats

Weightlifting

Overhead Strict Shoulder Press 4 x 7

– Coach it up, and focus on maintaining Position and Posture!

– Every 2 Minutes

**If you are competing at Icebreather and want to Bench Press go for it. Same rep scheme 4 x 7**

Shoulder Press (4 x 7)

Metcon

Metcon (Time)

For Time

21-15-9

Hang Squat Clean 135/95

Ring Dips

10′ Time Cap

Cool Down/Stretch

Chest/Shoulders

Hip Flexor/Quads

Hamstrings

Lats/Traps Smash (foam roller/Lacrosse ball)