CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ MB Tennis, Spikeball, or Dodgeball
Skills
Handstand walking
1 – HS Holds (:30-:40)
2 – HS Hold w/ Shoulder/Leg taps (10-20 Reps)
3 – Kick ups in space with Partner/Walking Kick ups
4 – Handstand walk attempts for ONLY those prepared, Use Spotter as needed!!
-Then coach up around the worlds on 20″ Boxes-
Metcon
Metcon (Time)
3 Rounds for time:
800m Run
2′ Max Distance HS Walk/100′ HS walk
– OR –
800m Run
4 Trips around the world Left
4 Trips around the world Right
Cool Down/Stretch
Do what ya gotta do! spend 10+ Minutes Stretching/Smashing