CrossFit Nucleus, CrossFit Nucleus – CrossFit
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