CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ OH mobility/shoulder stability/activation

Strength

Strict Shoulder Press

3-4 ramp up sets THEN 3 x 3+

(goal weights 70/75/80% for the 3 working sets)

– Every 2 Minutes –

Shoulder Press (3 x 3+)

Metcon

Metcon (Time)

Metcon Reset For Time:

(30, 20, 10)

Calorie Bike

Toes to Bar

(15, 10, 5)

Deadlift 225/155

REST 4:00

(20, 15, 10)

Calorie Bike

Toes to Bar

(10, 8, 6)

Deadlifts 185/125

Cool Down/Stretch