CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

5 Minutes. (Cycle through following)

2 Gym Runs, Karaoke, High Knees, Butt Kicks, Leg Kicks, Lunge w/twist

-then-

EMOM x 9 Minutes

1. 30-50 Unbroken DU’s/Power Jumps

2.15-20 Strict Push Ups (Scale on Knees)

3. 30 Second Chin Up Hold/Supinated Ring Rows ( hold chin over the bar)

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Scaled:

15 K2E, Hang Knee Raises, V-Ups

10 DL

5 Clean and Jerks

Gymnastics

EMOM x 6: HSPUs (strict to kipping)

– Try to add one more rep each round

– goal is total volume

– Strict the whole way if you can get 4 or more full range of motion strict HSPUs each minute

Handstand Push-ups (6 x reps)

Cash Out

Tabata Row for Calories

– 4 Minutes total time

-20 seconds work, 10 seconds rest x 8 Rounds

Metcon (Calories)

Tabata Row for Calories

8 rounds:

20 seconds work, 10 seconds rest

4 Total Minutes