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)