CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8’ Coaches Choice
– then –
MOBILITY
– front rack
– squat therapy
Weightlifting
6 sets Clean Complex, every 2 minutes
Power Clean + Hang Squat Clean + Front Squat + Power Clean + Squat Clean
(The goal is to never settle the Barbell on the floor)
Power Clean + Hang Squat Clean + Front Squat + Power Clean + Squat Clean (6 sets)
Metcon
Metcon (Time)
3 rounds for time:
500/450m Row
12 DB Devils Press (35/25)
12 DB Thrusters (35/25)
Cool Down/Stretch
Lats
Couch
Twisted cross
Seated straddle/hamstring
Wrists