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