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

Cool Down/Stretch