CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minutes Travel Warm Up
:30 – Just gym runs, 2 Karaoke, 1-leg rdl w/ high kick, A-Skips/High Knees, Walking Quad stretch, Spiderman Lunge w/twist, side shuffle, Lateral Lunges, Finish with 3 Sprints.
– then 10 Scorpions, Iron Cross, rolling sit-ups, push ups
Skills
EMOM x 9 Minutes
1. 12-15 Kipping HSPUs (strict, pike, push ups)
2. 50 DU’s (power jumps)
3. 3-6 Bar MU’s (Butterfly C2B, Kipping, Strict Pull Ups, Negatives, Ring Vertical Pulls)
Gymnastics
Ring Rows 4 x 5 @2122 (Every2Minutes)
Ring Rows (4 x 5 @2122)
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scaled:
60 Calorie Row
50 Hanging Knee Raises/V-ups
40 Air Squats
30 KB Swings
20 Burpee pull ups