CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

*Coaches Choice 10 Minutes*

– Band Pull Aparts/Crossover Symmetry, Puppy Dog Stretch

Weightlifting

Barbell Cycling – Shoulder to Overhead

5 sets: :30 Work/:60 Rest 135/95

Metcon (5 Rounds for reps)

5 sets: :30 Work/:60 Rest

135/95 S2OH Max Reps

*Score each round

Metcon

Metcon (Time)

4 Rounds for Time:

500m Row/400m Run

40 Double Unders

30 Strict Push Ups

Cash Out

Ring Muscle Up Cash Out Metcon. Or Do drills for 4 minutes.

Metcon (AMRAP – Reps)

4′ AMRAP

Ring Muscle Ups

Cool Down/Stretch

Stretch

– Chest, Shoulders, Calves, Lats, Core