CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
– Banded Shoulder Opener
– LB Traps/upper back
Skills
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
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