CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
then
MOBILITY
:60 Banded shoulder opener on Rig
:45 Yoga Shoulder opener with 90 degree elbow (careful with this one)
Gymnastics
Strict HSPUs, every 2 minutes
– 3 sets Max Reps
OR
Strict DB Shoulder press 3 x 5-8 reps
Handstand Push-ups (3 x max reps)
Metcon
Metcon (Time)
3 Rounds: 10′ time cap
75 Double Unders
20 HSPUs
Metcon
Metcon (Time)
2 Rounds for time: 20′ time cap
800m Run
1000m Row
Cool Down/Stretch
Stretch shoulders, calves, legs…. the works