CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)