CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

– HS Holds 3 x :30

– Banded Super Front Rack :30 in between each HS Hold

Gymnastics

Strict Handstand Push Ups

5 x (5+) Every 2 Minutes

– Add deficit if 5 is too easy

– Build up bumpers and mats for head to decrease range of motion as needed

– Use seated DB Strict Shoulder Press

Handstand Push-ups (5 x 5)

Metcon

Metcon (Time)

For Time:

21-15-9

Thrusters 95/65

9-7-5

Ring Muscle Ups

Cool Down/Stretch

Stretch

– Shoulders/chest

– Lats

– Legs