CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack Mobility

+ Overhead Mobility

Strength

Push Press 5 x 3 @00×2 (2 seconds at the top)

– Every 2 Minutes –

Focus on owning that top position: tight butt, stomach, active shoulder

Push Press (5 x 3)

Metcon

Metcon (Time)

3 Rounds for time:

500m Row/1000m Bike

20 DB Hang Clean & Press (50/35)

10 Kipping Pull Ups/Strict Pull Ups

*No Butterflies, not yet*

*If you have not been moving weight think about using a lighter DB as well.

Cool Down/Stretch

Stretch 1:00 Each

– Lats on Rig/ or with band

– Wrist

– Quads

– Hamstrings

+ Anything that is tight pick 2 muscle groups of your choice!