CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!!