CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– then –

MOBILITY

OH Lockout, Lats/Chest

Weightlifting

Push Press 5 x 3

– Every 2 Minutes, Get heavy finish with a good lockout every rep

Push Press (5 x 3)

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Use Strict Ring Pull Ups/Chin Ups to sub for Muscle Ups if you can. Use bands if you need too or Toe Assisted.

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Use Strict Ring Pull Ups/Chin Ups to sub for Muscle Ups if you can. Use bands if you need too or Toe Assisted.

Cool Down/Stretch

Stretch all things involiving shoulder… and hamstrings/pigeon