CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

MOBILITY

– 1′ Each side Lacrosse ball in shoulder blades (ground or wall)

– 1′ Each side Triceps smash on Barbell

Weightlifting

Strict Shoulder Press

5 x 1, Every 60 seconds

– start close to best set of 3 from last week

*If form breaks down and you can’t maintain a straight back/midline then bail. Challenge yourself but be smart and don’t get hurt!

Shoulder Press (5 x 1)

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down/Stretch

Stretch! 60 seconds each

– Yoga/rig chest opener

– elbow over head/band if you want