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)