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