CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class if possible (5 reps each movement Activation protocol)
10 Minutes Coaches Choice
– Band pull aparts, scap push ups, push ups, inchworms
Shoulder Press (5 x 3)
Weightlifting
Strict Shoulder Press
5 x 3 reps
– every 90 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
15 t2b
60 DU’s
10 t2b
40 DU’s
5 t2b
20 DU’s
– start back at 15 t2b –
Cool Down/Stretch
foam roll calves/behind knee
couch/hip flexor stretch