CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Shoulder/OH mobility – activation
Strength
Strict Shoulder Press
7 sets: (5, 5, 3, 3, 1, 1, 1)
– every 2 minutes
Shoulder Press (7 x 5, 5, 3, 3, 1, 1, 1)
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 4 sets for times:
25/18 Calorie Bike
10 Power Snatches
135/95 – RX+
115/75 – RX
*Stagger start on the 2:00 if need to share bikes/or SkiErg as another option
Metcon (4 Rounds for time)
Every 4:00 x 4 sets for times:
25/18 Calorie Bike
10 Power Snatches
135/95 – RX+
115/75 – RX
*Stagger start on the 2:00 if need to share bikes/or SkiErg as another option
