CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

(5-10+ Minutes)

5′ CrossFit Dodgeball???

OR

Run, Agility Ladder, HS Walk, Hollow Body holds

OR

Coaches Choice

Skills

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

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*

Cool Down/Stretch

stretch like you mean it!