CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
– Front Rack PVC
– Banded Samson on Rig (hip flexor)
Weightlifting
SUPERSET – 6 Sets Every 2:00-2:30
Power Clean (2 Reps)
Strict Chin Ups (3-5+, More then Yesterday)
Power Clean (6 x 2)
Weighted Strict Chin Ups (6 x 3-5+)
Supinated grip pull ups with weight.
Metcon
Metcon (Time)
21-15-9
DB Thrusters 50/35
Pull Ups
*if you drop DB’s = NO REP*
Cool Down/Stretch
Lat Stretch on rig
Seated/Kneeling Hamstring
Couch Stretch