CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ OH Mobility
+ Wrist mobility
Strength
1-Arm DB Shoulder Press/Push Press
5 x 5/5 @01×2 (2 seconds at the top)
– rest :60 after each set
Single Arm DB Shoulder Press (5 x 5/5)
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
Metcon
Metcon (Time)
21-15-9 for time:
Push Press 115/75
T2B
400m run each round