CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

3 Rounds: 2′ Row, 10 box jumps step down, 5 rolling sit-ups, 5 push ups, 5 Inch Worms

– Coaches fill in time if needed –

Weightlifting

Coach up Power Clean

THEN

Power Cleans 5 x 3 touch and go

– every 2 minutes

Power Clean (5 x 3)

Metcon

Metcon (Time)

3 Rounds for time:

80 Double Unders (160 Jump Ropes)

200m Run

10 Ring Muscle Ups (RX+), Bar=RX, (20 Kipping Pull Ups)

*scale as needed to maintain intensity, work within but push your limits*

Cool Down/Stretch

– Banded Lats/Chest/Shoulders

– Calves/Achilles

– Couch Stretch/Kneeling Hamstrings