CrossFit Nucleus, CrossFit Nucleus – CrossFit
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