CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8′ Coaches Choice
-then-
MOBILITY :45-:60 each hold
– Banded Shoulder Distraction on Rig/OR Yoga shoulder opener
– Banded Lat stretch on rig
Skills
RING MUSCLE UPS
:30-:45 rest between sets
3 x 3-5 Kips on Rings/Bar
3 x 5 Banded hip to Rings
3 x 5 Ring Turnovers w/ feet connected on floor try to keep weight on your feet and practice the turnover not the strength portion
Metcon
Metcon (AMRAP – Reps)
With Partner – 25′ AMRAP
1000m Row
100′ HS Walk (20 Wall Walks)
100 Slam Balls 30/20
100 Burpees
100 Abmat Sit-Ups
100 Grasshoppers (L + R = 1)
100 MB Wood chops (L = 1, R = 2, L=3, R=4, etc…)
*Every 100m = 1 rep*
*Every 25′ = 1 rep, every 5 Wall walks = 1 rep*
Cool Down/Stretch
Stretch it out!!