CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!!