CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch