CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Basic Body Weight Progressions (Gymnastic Press series) (No Measure)
2 minutes Hard Row/Gym Running!
ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull Ups, Scorpions (5-10 Reps)
ROUND 2: 30-50 DU’s, Lunge w/ Twist, Strict HSPUs/Pike, K2E/V-Ups, Kipping Pull Ups, Iron Cross (5-10 Reps)
ROUND 3: 5 Squat Jumps, Lateral Lunges, Kipping HSPUs, T2B, Butterfly Pull Ups, 2-Foot Glute Bridges (5-10 Reps)
Weightlifting
Shoulder Press (5×3)
Gymnastics
Ring Rows (4×8+)
Metcon
Metcon (Time)
For Time:
21-15-9 Hang Power Cleans 135/95
50-50-50 DU’s
21-15-9 T2B
Scaled:
KB Swings
Jump Rope (100)
Hang Knee Raises/V-Ups
Core
3 x :30/:30 Hollow Body Holds/Rocks