CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class: Crossover Symmetry (5 rep Activation)
*8 Minutes Coaches Choice*
– shoulder mobility/stability, Spider-Man Lunges w/twist
Gymnastics
5 Supersets: Every 2 minutes
1- Strict C2B Pull Ups (max Reps, 3+ MTY(More Then Yesterday) Toe Assisted
2- Strict HSPUs (max Reps
(Seated DB/KB Strict Shoulder Press)
Chest-To-Bar Pull-ups (5×3+)
Handstand Push-ups (5×3+)
Metcon
Metcon (Time)
For time:
5 rounds of “Cindy”
(5 Pull Ups, 10 push ups, 15 air squats)
THEN
30 Overhead Squats 115/80
1000m Row
RX+ 135/95
If not enough towers try these (800m Run or 50 Calorie Bike)
Cool Down/Stretch
5-10 minutes coaches led stretch/smash