CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry 5 reps each before class
-then-
8′ Coaches Choice
-then-
MOBILITY
– Yoga Shoulder Opener :60 each side
Weightlifting
Bench Press
– Set back, control down, explode up with out over extending in the shoulders keeping back locked in at ALL times.
6 sets (4, 4, 3, 3, 2, 2)
– every 2 Minutes
Bench Press (6 x 4,4,3,3,2,2)
Metcon
Metcon (AMRAP – Rounds and Reps)
35′ AMRAP w/ Partner
1000m Row
10 Bar Muscle Ups (20 = RX+)
30 Burpee Box Jump Overs 24″/20″
40 Push Ups
50 MB Wood Chops 20/14
Cool Down/Stretch
Hydrate with a Greater Than and Stretch it out!!