CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)

Cool Down/Stretch