CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m run

+ Coaches Choice

+ Overhead Mobility (puppy dog/lat stretch/shoulder bully/chest stretch)

Gymnastics

4 sets every 1:30

(max rep) Strict HSPUs

OR

(5-10 reps) Seated DB Shoulder Press

Metcon

Metcon (Time)

5 Rounds for time:

400m Run

20 DB Thrusters

10 Burpees lateral over DB

**Switch arms every 5 reps for thrusters, OR 12 reps for Barbell/Double hand DB thrusters

Cool Down/Stretch

Foam roll 1 minute each (stretch if no foam roller)

– Quads

– Hamstrings

– Glutes

– Lats

– Low back