CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

30 Jumping Jacks (3Ways-Regular, Cross Arms, Up Down Arms)

20 Bent Forward Torso Twists

10 Rolling Sit Ups

10 Push Ups

10/10 Lateral Lunges

10 PVC Pass Throughs

10/10 PVC Leg Swings

10 PVC OH Squats

5 Kipping Pull Ups/Kips

Skills

Double Under Stamina or Skill Session :40Work/:20Rest

– Power Jumps — DU’s

– Single, Single, Double/power jump — DU’s

– Single, Double, Single, Double — DU’s

– Double Unders — DU’s

1 Minute Calf/Achilles stretch on Rig each side

1 Minute Wrist Stretch

1 Minute Puppy Dog Stretch

Metcon

Metcon (No Measure)

30′ AMRAP

1000m Row

25 Thrusters 45/35

4 Trips down and back Farmers Carry 70/50

– Use KB or DB –

Cool Down/Stretch

Spend at least 5-6 Minutes stretching all the major parts of the body that are a little spicy.