CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– Dynamic/cardio + below

– MB Clean & Slams, Lunges, Line Jumps, Roll Sit-Ups, Down Dog/Cobras, Band Pull Aparts, Strict Pull Ups, Push Ups/Dips

Mobility (spend good time here)

– Banded Super Front Rack

– Banded Front Shoulder – Chest

Metcon

4 Rounds of 4 Minutes max of work or for time, then a 1 minute rest. Start every round every 5 minutes.

If you do not complete the work in 4 minutes your score is 4:00 + every rep you did not complete equals a second.

Metcon (4 Rounds for time)

4 Rounds for time/AMRAP – 4′ cap each round

Round 1:

21 Thrusters 75/55

5 Ring Muscle Ups

80 Double Unders

REST 1 Minute

Round 2:

15 Thrusters 95/65

5 Ring Muscle Ups

80 Double Unders

REST 1 Minute

Round 3:

12 Thrusters 115/75

5 Ring Muscle Ups

80 Double Unders

REST 1 Minute

Round 4:

9 Thrusters 135/95

5 Ring Muscle Ups

80 Double Unders

Cool Down/Stretch

Jump start recovery for our last Friday Night Lights of this open and 19.4 with some good stretching/smashing.

Think about Mobilizing any bad positions (front rack, overhead/OH Squat, Squat…. Wrists/Shoulders, Hips, Ankles)