CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
