CrossFit Nucleus, CrossFit Nucleus – CrossFit


CrossOver Symmetry if you get to class early!

4 steady rounds:

– :30 Plank

– 10 DB Push Press (focus on dip in heels and full stretch with active shoulder finish, tight butt, tight gut!)

– 30 DUs


1-Puppy Dog

2-Lat Stretch on Rig

3-Yoga Shoulder opener on floor

4-Banded Bully for internal shoulder rotation


Focus on driving through your heels, keeping quads, glutes, and abs engaged though out the entire lift EVERY rep.

-Success will be determined on how tight you can squeeze under the bar the whole lift!!

– no standing lean back bench press… It leads to injury, and it’s gross!

Shoulder Press (1RM)


Metcon (Time)

3 rounds for time:

21 Calorie Ski/Row

21 Power Snatches 95/65


Max ACTIVE shoulder HS hold


Max strict HSPUs

Handstand Push-ups (Max reps)

Bitch Work

5 rounds:

400m Ski Erg

Rest equal time as work