CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8’ Coaches Choice
MOBILITY
– banded Hamstring
– Banded Front Rack
Skills
Double Unders:
– Single Unders
– Power Jumps (no Rope)
– Power Jumps double tap (no rope)
– singles… sneak in a DU, recover
– DUs unbroken
Ring Muscle Ups:
– kips on rings (hollow body/arch)
– banded hip pop to rings
– banded sit-up to support
– Strict Ring Dips
– Archers on Rings
Metcon
Metcon (AMRAP – Rounds and Reps)
15’ AMRAP
1 Round of DB Complex 25/15
10 lateral Burpees over a DB
1 Round of DB Complex =
6 reps of 5 movements
– Upright Rows on toes
– RDL Muscle Snatch on toes
– Thrusters on toes
– Bent over Rows
– RDL Muscle Snatch on toes
(Try to complete the entire Complex unbroken each round, if you need rest do so between DBs and Burpees)
