CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Band Pull Aparts/Scap Push Ups
+ Shoulder mobility
Strength
5 x 7/7
1-Arm Standing DB Shoulder Press
(rest :20-:30 after each arm, then :60 after each set)
Single Arm DB Shoulder Press (5 x 7/7)
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
Metcon
Metcon (Time)
4 Rounds for time:
500m Row
20 DB Thrusters 35/25
5 Ring Muscle Ups (RX+)
*(RX = 10 C2B Pull Ups)
