CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
– KB Swings, Band Pull Aparts, Rower, Rolling Sit-Ups
THEN
Burgener Warm Up (5 reps each)
– Down up
– Elbows high and outside
– Muscle Snatch
– Snatch Drops
– Snatch Balance/OH Squat
– Hang Power Snatch
– Power Snatch from Mid-Shin
Weightlifting
Power Snatch 5 x 5
– touch and go
– every 2 minutes
Power Snatch (5 x 5)
Metcon
Metcon (Time)
For time:
“Isabel”
30 Snatches 135/95
THEN
3 Rounds:
250m Row
10 Ring Muscle Ups
Cool Down/Stretch
Puppy dog stretch
yoga shoulder opener
hamstring stretch
Pigeon stretch