CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Double Unders Skills/Practice – 5′ EMOM (:30 Work/:30 Rest)
Kipping Skills (partner up and take turns 2 x 5)
– Shoulder Retractions
– Hollow Body – Arch
– Knee drive up in Hollow Body
– Hip Pops on floor
– 5 kipping Pull Ups/ Practice Butterfly Pull Ups if you have Kipping really good already
Rope Climbing Skills 2 x 3 (partner up and take turns)
– J-Hook from Box OR Jump and J-hook + climb to another J-Hook
Metcon
Metcon (No Measure)
30′ AMRAP
– 50 Double Under (power Jumps)
– 3 Trips Down & Back (40’+40′) Farmers Carry 70/53
– 5/3 Rope Climbs
– 40′ Left-Arm KB Lockout walk Lunge 35/25
– 40′ Right -Arm KB Lockout Walking Lunge 35/25
– 40 Plate Torso Twists 35/25
– 500m Row/400m Run
Cool Down/Stretch
ROMWOD Stretches (11-12 minutes if you have the time)
– Twisted Cross/Yoga Shoulder (1 Minute each side)
– Thread the Needle (1 Minute each side)
– Sphinx/Seal (1 Minute)
– Child’s Pose ( 1 Minute)
– Down Dog (1 Minute)
– Standing forward Fold (1 Minute)
– Twisted Lizard/Arms extended Lizard (1 Minute Each Side)
– Down Dog (1 Minute)