CrossFit – Wed, Dec 14

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm Up

Coaches Choice

+ Banded Bully/Banded Lat stretch

*Metcon first today so get sweaty in warm up

Metcon (No Measure)

Every 3 Minutes x 7 Rounds (21 minutes)

15 Calorie Bike

4 (100′) shuttle runs

**Try to touch the line with a different hand each time on shuttle runs. It is the length of the rig and back is 1 shuttle run.

Muscle-ups (*Rings*
5 sets 3-5 Banded Turnovers
THEN
if you have muscle ups do 2 sets of max reps, rest as needed.
If you don’t have muscle ups work on some strict pull ups 3-5 reps (toe assisted or band assisted) )