CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!