CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder mobility/activation

Skills

Ring Muscle Up Drills

3 x 5 Hip Pops on floor

3 x 3 Toe Assisted Proximal Turnovers

4 x 2-3 Band Turnovers

1 x MAX Rep Ring Muscle Ups

Muscle-ups (1 x MAX reps)

Metcon

Individual Online Quarterfinals even 1 kinda (Time)

For Time:

50 DB Walking Lunges

30 HSPUs

40 Front Rack Walking Lunges

20 HSPU’s

30 OH Walking Lunges

10 Strict/HSPUs

DB RX = 40/25 or more

Cool Down/Stretch