CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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