CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Go Vote!

Crossover Symmetry before class!!

8′ Coaches Choice

-then-

MOBILITY (4-5′)

– Banded seated shoulder 1′ each side

– Lat Smash/foam roll 1′ each side

Weightlifting

Push Press – Coach it up

– Set up, execution, common faults

– Empty Bar Reps as class

THEN 4 x 7 – focus on perfect reps

– every 2 minutes

Push Press (4 x 7)

Push Press (4 x 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

30 Double Unders, 10 DB Power Clean

30 DU’s, 10 DB Hang Squat Clean

30 DU’s, 10 DB Push Press

30 DU’s, 10 DB Alternating Reverse Lunges

30 DU’s, 10 DB Thrusters

RX = 50/35

Cool Down/Stretch

Give those shoulder some love!