CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice
– Banded Bully on rig
– 2×10 Standing Front plate raise 15/10 (slow control, alternate rounds with a partner)
Gymnastics
Strict Handstand Push Ups
5 x 4-10(max reps)
– add deficit if 10 is easy
– every 2 minutes
– Seated DB Shoulder Press (7-8 Reps) or add elevation to mats for head. Try to get more then just a slight elbow bend.
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP
25ft Left Arm OH DB Walking Lunges
15 Kipping Pull Ups
25ft Right Arm OH DB Walking Lunges
15/13 Calorie Row
*50/35lb DB is RX
*NO Butterfly Pull Ups
* every 5’ is 1 rep in lunges