CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Double Under Practice/Drills

4 x Every 90 Seconds, work for :45 or 60 DU’s

– Power Jumps, (1-1-2), (1-2-1-2), DUs

Kipping Progressions (partner up, alternate sets)

2 x 5 Shoulder Retractions

2 x 5 Push – Pull (hollow body – Superman)

2 x 5 Pull – Push – Lift Knees/Load Hip

2 x 5 Hip Pops on floor

2 x 5 Good Kipping Pull Ups

— (throw in Butterfly sets on last section if you can do 10+ Smooth Unbroken Kipping Pull Ups, If not it would be more beneficial to continue working on your kipping pull ups)

2 x Max Reps (5+) Strict Pull Ups or Negatives

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

3 Minutes Max Calorie Row

– 2 Minutes Rest –

2 Minutes Max Burpees

– 1 Minute Rest –

1 Minute Max DU’s

– 1 Minute Rest –

30 minutes total/10 Minute rounds

– Score each round as 1 total number (FGB style) then for the 1 minute rest after DU’s put that number in a note in your phone and start over from 0 the next round.

Cool Down/Stretch

1 Minute Each

– Low Dragon Left & Right (ankle/Calf-trail leg hip flexor/quad)

– Double Pigeon Left & Right

– Supine Extended leg AND Twist Left & Right (hamstring/low back)

——-^^ Do :30 Ext. Leg :60 Twist both sides^^—–