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)