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.