CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
+ Partner Ring Rows (hold each others feet)
+ Hip Halo activation
Strength
4 Sets:
10/10 1 Step Walk Lunge into Step up w/ High Knee (light to moderate weight)
:60 Rest
THEN
3 Sets:
8 Partner GH Raises (rest while your partner works)
Skills
Kipping Pull Up Technique Drills/Review
– Shoulder retractions
– Push Pull W/ band between feet
– Hip Pops
– Push/press into next rep/kip
(worrk on keeping lines tighter and more effecient)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
30 Alternating DB Snatches 50/35
15 Kipping Pull Ups