CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
15 Burpees
10 Rolling Sit Ups
5 Squat Jumps
-then-
Kipping Pull Up Technique Alternating w/Partners
2 x 5 each
– Shoulder retractions
– Hollow body – Arch (push-pull)
– Knee Drive up
– Hip Pops
– Full Kipping Pull Up
THEN
Rope Climb Technique 3 x 3
– J-Hook plus 1 more (box if needed)
Metcon
Metcon (No Measure)
25′ AMRAP
1: 500m Row (use Ski,Bike,400mRun as desired)
2: 4 and 1/2 Down and back trips with 40lb/30lb Slam or MB
3: 5 Rope Climbs (or J-hook to standing, or climb from back) Chin Ups if class is packed
4: HS Hold :45 (or 30 Shoulder Taps in HS Hold)
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
