CrossFit Nucleus, CrossFit Nucleus – CrossFit
5′ CrossFit Dodgeball???
Run, Agility Ladder, HS Walk, Hollow Body holds
Coach up Kipping (20 Minutes)
– Scap retraction, Push Pull on bar(hollow body/arch), Hip pop to bar or on floor, etc..
– Toe assisted Ring Muscle up transitions
Metcon (4 Rounds for time)
Interval Fitness/4 Rounds of a sprint
20/15 Calories on bike
15 American KB Swings 50/35
10 Burpees to 6″ target(high pull up bar)
– Rest 3′ (give or take)
*record each round separately*
stretch like you mean it!