CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Sling Shot and Crossover Symmetry before class.

8′ Coaches Choice

-then-

MOBILITY

– Lacrosse Ball Hip/Glute Wall/floor

– Banded Shoulder distraction

Weightlifting

SUPERSET – 5 sets

Deadlift (4 Reps)

Bench Press (7 Reps)

– Every 2:30

– Control the weight down for both movements, NO Bouncing on Floor or Chest

Deadlift (5 x 4)

Bench Press (5 x 7)

Metcon

Metcon (Time)

3 Rounds for time:

12 Thrusters 105/70

15 Bar Facing Burpees

15 T2B

Gymnastics

STRICT Ring Pull/Chin Ups – 5 sets, max reps (3-5+)

– Every 90 Seconds –

Accessory Work

3 x 10-15 Reverse Hypers

Cool Down/Stretch

Seated Hamstring

Lat stretch on Rig

Cobra Stretch

Seated Low Back Twist