CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 minutes Max distance Row
– then – 2 rds
15 Banded OH Squats
10 Rolling Sit-ups
15 Push Ups
10 Band Pull Aparts
MOBILITY
1-KB Goblet Squat hold (3x:25/:10rest)
2-Lat stretch on Rig
3-OH Bar Lockout(:10) to a OHS Hold (:10)
Weightlifting
Coach up OH Squats
– stance, execution, points of performance
– Every 2 Minutes
Overhead Squat (5×5)
Gymnastics
EMOM 6 Minutes
– 3-7+ strict Pull Ups
(Goal is max volume, so don’t max rep set 1 or 2. Try to stay consistent across the 6 minutes)
Strict Pull Ups (6×3-7+)
strict pull ups
Metcon
Metcon (Time)
3 Rounds For Time
20 Plate Lunges 45/25
20 T2B
20 Burpees to 6″ target (pull up bar?)