CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Slow Rounds or 10 minutes.
15 Band Pull Aparts (red)
15 Narrow Grip OH Squats empty bar
15 Rolling sit-ups to straddle
-then-
Snatch Position Stretches 3x10seconds
1. Squatting Quad
2. OH Lockout
3. OH Squat hold
Weightlifting
Overhead Squat (1RM)
Gymnastics
Every 3 minutes, max strict HSPUs from skull mat for RX/yoga matt.
Handstand Push-ups (3 x Max strict reps )
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
20 minute Cap. Scale reps or weight as needed. Only full range of motion squat should click RX, be ready for a judge next time we retest all the lifts and Metcons from this week.
Cool Down/Stretch
1. Couch
2. Kneeling/seated hamstring
3. Frog
4. Seal
5. Puppy dog
6. Shoulder thread the needle
7. Leg thread the needle
8. Twisted cross/chest-shoulders
9. Saddle