CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Before class – Crossover Symmetry 7 reps activation

8′ Coaches Choice

– Band pulls, scap push ups, scap retractions/push pull on pull up bar

Weightlifting

Bench Press

– Feet flat on floor, Squeeze shoulder blades, control bar down

– 2-3 ramp up sets

– 4 x 5 every 2 minutes

Bench Press (4 x 5)

Metcon

Metcon (Time)

4 rounds for time:

50 Double Unders

25/20 Calorie Row

8 Ring Muscle Ups

Cool Down/Stretch

big shoulder focus (chest, shoulders, back, arms)