CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ shoulder activation, OH mobility
Strength
Strict Shoulder Press
3x(5,3,1+)
After 2 warm up sets of 5 reps around 40-50% do working sets at 65%, 75%, and 85% every 2 minutes
Shoulder Press (3 x 5, 3, 1+)
Metcon
Metcon (No Measure)
24’ EMOM
1) 15/13 Calorie Row
2) 6 Hang Squat Cleans 135/95
3) 12/10 Calorie SkiErg
4) 60 Double Unders
