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