CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ OH Mobility

+ Front Rack Mobility

Weightlifting

Split Jerks

– Technique (footwork, cordination, recovery)

– 5 x 3, every 2 Minutes

Split Jerk (5 x 3)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Crossover symmetry IRON SCAP

– Create a more stable environment to have a better place to catch Split Jerks 🙂

Cool Down/Stretch