CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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