CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5-6′ Coaches Choice
-then-
MOBILITY
– T-Spine Foam Roll (2′)
– Couch Stretch (1′ each side)
Plyometrics
2 Rounds – :40 work each station, EMOM
1: Ladder Drills (quick feet, simple, no jumping)
2: Low Hurdles Laterally (hop sideways)
3: Plate Runs
4: Bench Lateral Hops
Skills
KIPPING – Cleaning up the beginning parts of our kipping movements (pull ups, t2b, MUs)
– Shoulder retractions
– Push/Pull (trying to pause in Hollow Body and Arch positions for a heart beat)
– Hip Pops on floor
Metcon
Metcon (Time)
5 Rounds for time:
400m Run/Row
1 Round “Cindy”
– 5 Pull ups
– 10 Push Ups
– 15 Air Squats
20 MB Woodchops 20/14
(Rest :60)
Metcon (Time)
5 Rounds for time:
400m Run/Row
1 Round “Cindy”
– 5 Pull ups
– 10 Push Ups
– 15 Air Squats
20 MB Woodchops 20/14
(Rest :60)
Cool Down/Stretch
smash and stretch