CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ OH mobility/shoulder stability/activation
Strength
Strict Shoulder Press
3-4 ramp up sets THEN 3 x 3+
(goal weights 70/75/80% for the 3 working sets)
– Every 2 Minutes –
Shoulder Press (3 x 3+)
Metcon
Metcon (Time)
Metcon Reset For Time:
(30, 20, 10)
Calorie Bike
Toes to Bar
(15, 10, 5)
Deadlift 225/155
REST 4:00
(20, 15, 10)
Calorie Bike
Toes to Bar
(10, 8, 6)
Deadlifts 185/125
