CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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