CrossFit Nucleus, CrossFit Nucleus – CrossFit
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