CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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