CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before Class:
Crossover Symmetry 5 rep activation
Lacrosse Ball t-spine/Upper back
10′ Coaches Choice
– Deadlift and HSPU
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Accessory Work
Superset:
Strict Chin Ups (5+ reps)
GH Raises (5-8 reps)
Superset:
DB Rotational Curls (10 reps)
Oblique exercise (coaches choice 10-20 reps)
Cool Down/Stretch
Twisted cross w/ band (low back)
Hamstring stretch