CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-then-
3 RDS:
10 Rolling sit-ups
10 Scorpions
10 Iron Crosses
10 Push Ups
SKILLS:
Toes to Bar
1 – Shoulder Retraction
2 – Push Pull on bar
3 – Knees to Chest/elbows
4 – t2b
Metcon
Metcon (Time)
4 RFT:
800m Run
Crab Walk (40’+40′)
Farmers Carry (40’+40′)
Left Hand Lock Out (40’+40′)
Right Hand Lock Out (40’+40′)
20 Grasshoppers
-Use a challanging weight KBs or DBs
