CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
