CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Hamstring

+ Banded Overhead position

Weightlifting

Power Snatch

– empty bar primer/reps/technique

– 10 x 2 reps, every 90 seconds

– touch and go

Power Snatch (10 x 2)

Metcon

Metcon (AMRAP – Reps)

7′ AMRAP

Max Unbroken Ring Muscle Ups/Kipping Pull Ups

(20 Box Jump Overs Every time you break from rings/bar)

**Score = Total MUs/Pull Ups

RX+ = Ring MUs

RX = Bar MUs

other options = C2B Pull Ups, Pull Ups, (15) ring rows each round

Metcon

At Home Version:

4 Rounds

(5) Wall Walks

(30) Lateral Jumps over something about DB size

(:30 each side) Side Plank/Captain Morgans

Cool Down/Stretch

foam roll/stretch Lats 2′ each side

yoga shoulder opener 2′ each side

calf stretch 1′ each side