CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ OH mobility/stability (HS Hold on wall?)

Strength

Build up to roughly 90% quickly

THEN

EMOM for 10 Minutes 1 Rep at around 90-95%

(Start pretty heavy so you don’t have to change weights, you won’t have much time between sets)

Shoulder Press (10 x 1)

Metcon

Metcon (AMRAP – Reps)

15′ Ladder

250/200m Row (every Round)

2,4,6,8,10,12….

Bar Muscle Ups

*Score is total reps of Bar Muscle Ups

*Think burpee C2B Pull Ups as a sub 1:1

Cool Down/Stretch

Foam roll lats, quads, chest/shoulders