CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 Options:

1: (DU stud) Every 90 Seconds do 60 DU’s x 5 Rounds = 7:30

2: DU Skill Progression with Coach (Power Jumps, Tempo, DU Practice)

THEN

Rope Climbing Technique:

3 x 3 Either J-Hook plus climb to 1 more J-Hook

– OR J-Hook and stand from box 3 x 3

Metcon

BOOTcamp Circuit Training!! 🙂

:30 Work, :30 Rest/Transition

– 10 Exercises, 3 Rounds, 30 Minutes

Metcon (No Measure)

:30 On/ :30 Off… 3 Rounds:

1. Agility Ladder

2. Battle Ropes

3. Plyo Hops

4. Ski Erg

5. Sleds (light weight)

6. Banded Torso Rotation on Rig

7. Rope Climbs

8. Lateral Cone Shuffle

9. Burpees

10. Grasshoppers

Cool Down/Stretch

Stretch as Group…. Pick and choose what you need!