CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover symmetry – 7 rep activation

8′ Coaches Choice

– Mobility –

– Banded Shoulder :45 each side

– Banded Press 7 reps each side

Skills

Handstand Push Ups (strict/kipping)

– All the drills! 20 Minutes

(floor work, wall work) Lots of new good stuff to find out where everyone is and give you all appropriate drills to use and perfect then the next one to work towards. Excited about this one!! 🙂

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Cool Down/Stretch

stretch those shoulder out big time!