CrossFit Nucleus, CrossFit Nucleus – CrossFit
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