CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry activation if you get to class early!!! TRY TO DO THIS!!!
3 Rounds:
15 Band Pull Apartrs
15 Burpees
10 Hollow Body to Arc Kips
10 Rolling Sit Ups
5 Goblet squats w/ 5 second holds 70/53
Mobility
1. Puppy Dog (1 Minute)
2. Yoga Shoulder Opener (1 Minute Each Side)
3. OH Squat Hold BB or PVC – 3 x 20 Seconds
Weightlifting
2 x 7 OH Squat empty BB w/ 3 seconds at bottom
4 x 4 Overhead Squats
Overhead Squat (4 x 4)
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
RX is supposed to be done on the Rings with Squat Snatches. Do bar if you need to though
Scaled:
Burpee C2B
Power Snatch or Lighter weight
Core
3 Rounds NOT for Time but move quickly:
15 T2B
30 Heel Taps
30 Plank Leg Taps (shoulder taps in HS hold also an option if you can get 10+ at a time)