CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

6 Minutes Coaches lead PVC Warm Up

Skills

EMOM x 5 – 15 Minutes

1. MU’s or Transitions or Ring Rows

2. 3-5 Strict Chin Ups, 5-8 Strict Dips

3. 40-50 Unbroken DU’s

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP

300m Row

10 C2B Pull Ups/Pull ups/Jumping PUs

12 Burpees

15 V-Ups

Cash Out

STRETCH!!!!!!!

1. Puppy Dog

2. Samson/Couch

3. Kneeling Hamstring

4. Laying back Left leg over to right/both sides

Hollow Body Holds/Rocks