CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class
8′ coaches choice
– MOBILITY
– Banded shoulder/chest opener
Skills
15′ Ring Muscle Up Technique/Drills
– Kips
– Banded hip Pops (toes then hips)
– Banded Turnover
– Close turnover for strength
– Plus anything else coach has for your!
1 set of Max Ring Muscle Ups (test what you learn)
Muscle-ups (1 set MAX Reps)
Metcon
Metcon (Time)
8 Rounds for time:
5 Power Cleans 155/105
10 Pull Ups
15/13 Calorie Row
20′ Time Cap
Cool Down/Stretch
5+ Minute Group Stretch/Smash session