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