CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Crossover Symmetry before class 7 rep Activation (focus on the 2 second holds)

THEN

8’ Coaches Choice

– Mobility –

– foam roll Chest/front shoulder :60 each side

– foam roll Lat :60 each side

Weightlifting

Bench Press 4×8 @ 21×1

– every 2 minutes

Bench Press (4 x 8 @ 21×1)

Metcon

Metcon (Time)

4 rounds for time:

35/30 Calorie Row

25 Push Ups

15 V-Ups

5 Bar Muscle Ups (Strict Pull Ups)

Cool Down/Stretch