CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)