CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*5 Minutes Coaches Choice*
– Dodgeball?
Skills
All the Skills
1: Rope Climbing
– J-Hook from box, then put in a 2nd J-Hook, come down 5 x 3
2: Kipping Pull Up technique
– 2 x 3 of everything (scap retraction, push pull, hip pops, kipping pull up and push away into hollow body position
3:Squat Therapy
– 5 x 3 Wall squats, Plate out front squats, etc.
Metcon
Metcon (No Measure)
EMOM x 21′ (3 rounds)
1 – 40′ HS Walk OR :30 HS Hold/shoulder taps
2 – 18/12 Calorie Row
3 – 50 DU’s/100 Singles
4 – Down/Back/Down Sled push Fast and AHAP
5 – 12/8 Calorie Bike
6 – 12 GHD Sit-Ups/Abmat
7 – 15 Burpees
Cool Down/Stretch
Stretch and get ready for Murph tomorrow!!