CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

1: 5 sets: every 90 seconds – 60 DUs (45 seconds rest at least)

– DU progressions as needed

2: Kipping Technique

– shoulder retractions 3×5

– push/pull 2x 5

– push/pull-knee raise 2×5

– hip pops on floor 10 reps

– 5 perfect Kipping pull-up

Metcon

Metcon (No Measure)

30′ AMRAP

1000m Row (800m Run)

50 DUs (100 singles)

120′ Farmers carry 70/53

5 wall walks