CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class (3-5 minutes)
8′ Coaches Choice
– MOBILITY –
– Banded Ankle/Achilles stretch on rig
– Banded Front Rack Stretch
Skills
Double Unders (2 sets each, :20 work, :40 Rest)
– Single unders
– Power Jumps (no Rope)
– Power Jumps w/ double taps on legs (no Rope)
– Double Unders with at least One single under between each Double (control the rope, don’t let the rope control you)
– Double Unders as Unbroken as possible
Metcon
Frantastic (Time)
21 Thrusters 115/80
9 Ring Muscle Ups
15 Thrusters 115/80
15 C2B Pull Ups
9 Thrusters 115/80
21 Pull Ups
Cool Down/Stretch
Stretch Legs and Lats, wrists/forearms