CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!!