CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Double Unders
– :40 work/:20 Rest
– Work Progressions or just Try to go as unbroken as possible/AMRAP
– 6 Sets/ 6 Minutes
MB Clean Skills (5-10 Reps Each)
– Deadlift Shrug
– Shrug & Pull under ball
– MB Clean
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP – Chipper Style
70 Double Unders
60 Calorie Row/Bike
50 Grasshoppers (25 each)
40 MB Cleans 25/20
30 Burpee BJ Over 24″/20″
20 Ball Slams 40/30
10 Rope Climbs (sub 2-3 Peg Boards)
5 Trips w/ Sled (Down and Back)
Cool Down/Stretch
Stretch anything that is bothering you for at LEAST 1 Minute each stretch/each side