CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Pre-Warm up if time – Crossover Symmetry
8′ Coaches Choice
THEN
3 Rds. not for time:
50 Double unders
10 T2B (Unbroken)
15 Push Ups
Weightlifting
4 Supersets: – Every 3 Minutes
(5-7 reps) Ring Rows w/ feet elevated STRICT/TEMPO
AND
(7 reps) BB STRICT Shoulder Press
Shoulder Press (4 x 7)
Metcon
Metcon (Time)
For Time:
10-20-30-40
Burpees
Kipping Pull Ups
RX+ Kipping C2B
*20 time cap*
Core
3 x 10 Hip Extensions (Slow and controlled)