CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Scap Pulls/Scap Push Ups

+ Lat stretch/banded bully

Gymnastics

4 Supersets:

(8) Feet Elevated Ring Rows

(5+) Strict HSPUs

***Pike Push Ups, Seated DB OH Press

Metcon

Metcon (Time)

21-15-9

Wall Balls 20/14

Burpees

-into-

21-15-9

MB Up Down Front Slams

(30) Mountain Climbers each round

Cool Down/Stretch

– lats, shoulders, quads, hip flexors, hamstrings