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

Cool Down/Stretch