CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder mobility/stability

Gymnastics

Get upside down!

Handstand Holds 3 x Max Active Hold, rest 1:00

Strict Handstand Push Ups

5 sets, Max Reps (>3 reps)

– Tripod press to hollow body, pike push ups, negatives

– Utilize the movement at your ability level to increase shoulder strength

Metcon

Metcon (Time)

For time:

100,80,60,40,20

Double Unders

20, 16, 12, 8, 4

Toes to Bar

Cool Down/Stretch