CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 minute AMRAP

800m Run

then

AMRAP

5/5 – Leg Swings

5 – Pass throughs

5/5 – Torso Twists

5 – Overhead Squats

5 – Good Mornings

5 – Push Ups

5 – Sit-Ups to straddle

Skills

Muscle Up Drills

1. 3 x 5 Grounded Muscle Up Transitions (feet or seated)

2. 6 Minutes (2-3 sets Muscle Ups)

– OR – Negative/BB Pull Ups 3 x (2-8)

Metcon

Wodapalooza athletes check standards for your specific WOD.

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

21-15-9

HSPU

C2B

Scaled:

21-15-9

Push Ups

Ring Rows

Metcon

score is total time after finishing the 20 Calories.

Metcon (Time)

30 Calorie Row for time

(rest 2 Minutes)

25 Calorie Row for time

(rest 2 Minutes)

20 Calorie Row For time

Core

8 x (10) V-Ups

2 x (10) Weighted Abmat Sit-Ups Anchored feet on DB’s