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4.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3′ AMRAP Burpees to 6″ target (pull up bar is fine)

-then-

6′ AMRAP

– 8 PVC Passthroughs

– 8/8 PVC Leg Swings

– 8 PVC torso twists

– 8 PVC Good Mornings

– 8 PVC OH Squats/Air Squats

Skills

Pull ups/Kipping Pull ups

EMOM Style :30-:40 Work/:30-:20 Rest (7-8 Minutes)

– Shoulder Retractions (2-3 Reps at time)

– Shoulder Retractions + Strict Pull Up (2-3 reps)

– Push Pull on bar (3-4 reps)

– Knees up (3-4 Reps)

– Hip Pops on Floor

– Kipping Pull Up (1-2+ reps)

– Push out from bar into next rep and string 2+ reps together

Medicine Ball Cleans EMOM Style

– Set up

– Straight Arm MB Deadlift

– Straight Arm MB Deadlift w/ Shrug

– ADD Elbows high and outside

– ADD getting to front rack w/ speed

– ADD Pulling into front squat as you front rack (full movement)

Metcon

Metcon (No Measure)

28′ AMRAP

400m Run

40′ Inch Worm

10 MB Cleans

:60 Plank w/ Weight (45/35)

Cool Down/Stretch

5-6 Minutes minimum stretch or smash something with a purpose