CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
EMOM 6 Minutes
– Alternating single unders jump rope
– Rolling Sit-Ups
Skills
Medicine Ball Clean (MB Clean)
– Setup, execution, Progressions
– 5-8 Minutes
Muscle Up Transition Drills Proximal strength turnovers
5 x 3 Every 90 Seconds/2 Minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
30 Burpees
20 Nose To Wall Shoulder Taps
10 MB Cleans 25/20
5 Wall Walks
400m Run
Modifications:
30 Burpees
20 Plank Walk Up Downs or Side steps
10 MB Cleans 20/14
5 Inch Worms
Run to Stop Sign
Cool Down/Stretch
Group Stretch.
