CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before Class:
Crossover symmetry 5 rep activation
Foam Roll lats/upper back
Puppy dog stretch
10′ Coaches choice warm up
Weightlifting
Coach up Push Jerks
– set up, execution, empty bar reps
THEN
5 x 5, every 2 minutes Push Jerks
Push Jerk (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
8 Thrusters 95/65
8 C2B Pull Ups
8 Bar Facing Burpees
**C2B Should be unbroken, we want this to be a “Fast” workout where most of down time is transitioning from movement to movement not staring at a bar. If you are doing singles think about scaling the workout to move faster!!
Cool Down/Stretch
:60 each
Lat stretch on rig
Couch Stretch
Banded Hip Flexor
Kneeling Hamstrings
