CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!