CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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