CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch