CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Wrist/Lat mobility

+ Banded Shoulder stretch/activation

Gymnastics

Ring Muscle Ups – test day

(If you do not have Strict Pull/Chin Ups let these days be an opportunity to work on strict pull ups 3-4 sets of around 5 reps.

3 x Max Rep Ring MU’s

OR

3 x Max Rep Strict Chin Ups (at least get 5 reps)

Every 2:00

Muscle-ups (3 x max reps)

Chin-Ups (3 x max reps)

Supinated grip pull ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds – 9 total minutes

2′ AMRAP

10 Chest to Bar Pull Ups

10 Box Jumps

THEN

1:00 Plank

*Repeat above 3 times*

Score is total rounds or reps

Cool Down/Stretch

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