CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– band pull aparts, scap push ups
MOBILITY
– :30 Each side banded shoulder opener
– :30 Each side banded bully (shoulder)
Gymnastics
With a 6′ time cap do 30 STRICT HSPUs
– If you think you can do this in 3 sets or less and get done under the time cap think about using a deficit.
Metcon (Time)
30 STRICT HSPUs for time.
RX+ Deficit on blue 45lb bumper plates with skull mat.
6′ Time Cap
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Burpees
*Following the minute you can not complete the required work to move on you immediately start 3′ Max DU’s
Score 1: Rounds + Reps completed
Score 2: Double Under Reps
Metcon (AMRAP – Reps)
3′ Max Double Unders
– to be completed immediately following the failed minute of death by burpees
Core
Not for time:
4 rounds 10-15 GHD Sit-Ups
OR
Other Ab work
