CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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