CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8′ Coaches Choice



– Banded Shoulder Opener

– LB Traps/upper back


Ring Muscle Up

3 x 5-10 Kips on Rings/Bar (focus on feet together at all times, big push/pull on bar initiated with and controlled with shoulders/upper body)

3 x 5 Banded Seated Hip to rings

3 x 5 Feet on ground turn over


Metcon (Time)

“Jump Start” for time:

100 Double Unders, 30 DB Snatches 50/35

100 DU’s, 30/21 Calorie Row

100 DU’s, 30 T2B

100 DU’s, 30/21 Calorie Row

100 DU’s 30 DB Snatch 50/35

RX+ 70/50 DB Snatch – Should be able to put big sets together and control the weight.

Cool Down/Stretch

Foam Roll Calves 2′ Each side

stretch everything you need