CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8’ Coaches Choice
-then-
MOBILITY
– Babded Shoulder Opener
Weightlifting
5 sets of Shoulder to Overhead Complex: Every 2 minutes
(3) Push Press+(2) Push Jerk+(1) Split Jerk
(3) Push Press+(2) Push Jerk+(1) Split Jerk (5 sets)
(3) Push Press+(2) Push Jerk+(1) Split Jerk
Metcon
Metcon (Time)
For Time:
800m Run
30 Pull Ups
20 HSPUs
10 Ring Muscle Ups
100 Double Unders
10 Ring Muscle Ups
20 HSPUs
30 Pull Ups
800m Run
27’ Time Cap