CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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