CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

MOBILITY

– Seated Banded Shoulder distraction 1:00 each side

– Puppy dog stretch 2:00

Weightlifting

Shoulder Press – coach it up

– Set up, execution, common faults

THEN

4 x 5, every 2 minutes

Shoulder Press (4 x 5)

Metcon

Metcon (Time)

For Time:

10-20-30

Push Ups

Box Jumps

T2B

-then-

30-20-10

Push Ups

Calorie Row

-then-

60 Burpees

25′ Time cap

Cool Down/Stretch

Repeat Mobility Movements

and add anything else you need