CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch