Call Us: 618-416-8677

5.9.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

*8 minutes coaches choice*

THEN

3′ AMRAP

25 DU’s, 10 STRICT push ups

Weightlifting

SUPERSET:

Strict Shoulder Press 5 x 5

AND

Strict Chin Ups 5×5

(utilize negatives if you are not strong enough to do strict chin ups, NO Bands today. Instead have a partner spot you)

Shoulder Press (5 x 5)

Chin-Ups (5 x 5)

Supinated grip pull ups.

Metcon

Metcon (Time)

3 Rounds for time:

20 Alternating Lunge + Step Up + High Knee (no weights)

20 Toes 2 Bar

30 MB Wood Chops (20/14)

*20″ box for Lunge/Step/High knee

Accessory Work

Crossover symmetry – Iron Scap

– GO SLOW and take your time

Cool Down/Stretch

Banded shoulder/chest/lat stretch

Couch stretch

Hip flexor

Ab/Cobra stretch