CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
Mobility:
– ankle w/band
– Shoulder w/band
Weightlifting
Overhead Squat
4×7 every 2 minutes
– show control, get better here
Overhead Squat (4×7)
Metcon
Metcon (AMRAP – Rounds and Reps)
20’ AMRAP
500m Row
20 Hang Power Cleans 115/75
20 Box Jumps 24″/20″
20 C2B
Rx+ 135/95 HPC
Cool Down/Stretch
Skills
Muscle Up drills.
