CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2 x 8 Reps PVC

Pass throughs, Leg Swings, Good Mornings, Side Bends, Torso Twists, OH Squats..

-Then-

5 Minute Gym Runs (coaches lead)

Skills

EMOM x 15 Minutes

1. 10-15+ HSPUs (Kip or Strict)

2. 10-16+ Pistols ( Assisted/Step Ups)

3. 30-50 DU’s (power Jumps)

Gymnastics

Strict Weighted Pull Ups 5 x 3

– Start from dead hang and pull your chin over the bar 3 times, add weight each set to establish a 3 Rep Max Weighted Pull Up.

– Negatives, BB Pull Ups, Ring Vertical Pulls

Weighted Pull-ups (5 x 3)

Metcon

Metcon (Time)

4 Rounds For Time:

10 Alt DB Snatches 70/50

20 Strict Push Ups

30 Abmat Sit-Ups