CrossFit Nucleus, CrossFit Nucleus – CrossFit
-then 3 rounds –
Agility Ladder (2 Trips)
7 Rolling Sit-Ups
7 Push Ups
7/7 Lunges w/ twist
Squat Therapy: 3 Rounds
1. 20 Seconds Goblet Squat Hold
2. 30 Second Puppy Dog
3. 3 Reps Wall Squats (slow)
3 x 5 Dips with back on wall/Rig
– Alternate w/ Partner
-Focus on keeping shoulders stacked over hips in dip and elbow tension pressing up the entire time.
Sled Push 5 x Down and Back w/ Partner or 3
Ske Erg 5 x (10-15) Calories w/ Partner or 3.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
25 Double Unders (50 Singles)
– Work on these however you need to.
– If you do not have Strict, work on those
– If you have strict, work on kipping
– If you are Pike, work on elevating your feet and maintaining good movement patterns.