CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– MOBILITY – 4′

– Lat foam roll :60 each side

– Banded Shoulder Opener :60 each side

Weightlifting

Last week we Strict Shoulder Pressed this week we PUSH PRESS

– Coach it up: Push Press

THEN 5 x 3 Every 90 seconds w/1 second pause at top

Push Press (5 x 3)

Metcon

Go Fish (Time)

1000m Row

-into-

3 Rounds:

21 Deadlifts 135/95

15 Bar facing burpees

9 Push Jerks 135/95

Accessory Work

Stamina/Volume work:

5 rounds NOT for time:

50 Double Unders

15 HSPUs (or an unbroken set you can handle)

– Rest 1:00 –

Cool Down/Stretch

Over the next 7 weeks do not understimate the importance of spending 5-10 Minutes stretching and staying recovered so you can perform your best during the OPEN workouts on Friday/Saturdays.