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!