CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8’ Coaches Choice
– mobility
– lat stretch on rig :30 each side
– kneeling hamstring :30 each side
Skills
Ring Muscle Ups
– 2×5-10 kips on Rings/bars
– 2×5 hip pops banded on rings
– 2×3 turnover on rings
– 2 attempts at Max Reps (every 2 minutes)
Metcon
Metcon (Time)
3 rounds for time:
800m Run
30/27 Calorie Row
30 Alternating DB Snatch 50/35
*60 Burpee sub for run if weather is bad*
Metcon (Time)
3 rounds for time:
800m Run
30/27 Calorie Row
30 Alternating DB Snatch 50/35
*60 Burpee sub for run if weather is bad*
Cool Down/Stretch
Stretch it out!