CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry Activation 7 reps each before class
8′ Coaches Choice
then
MOBILITY
– yoga shoulder opener w/ bent elbow :60/:60
– ???
Weightlifting
DB Bench Press
– 4 x 10+
– Every 2 Minutes
DB Bench Press (4 x 10+)
Dumbbell bench press
Metcon
Metcon (Time)
For time:
120/100 Calorie Row
– Every 2 Minutes for :30 Max T2B
– Start T2B at 2:00
Metcon (AMRAP – Reps)
max t2b
Gymnastics
Hand stand walk practice
– Shoulder taps on wall, Wall Walks, Around the worlds on box, walking kick ups, HS Walking
Record any distance, max unbroken if you can.
Handstand Walk (1 x max distance unbroken)
each foot is a rep