CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Shoulder mobility/activation (include band pull aparts and HS Holds into warm up)
Gymnastics
Skill Practice – Kipping Handstand Push Ups
– You should have a few strict HSPUs before attempting big sets of Kipping HSPU in metcons but here are some drills you can do with very few reps each set –
5 x 2-3 reps On Wall OR from Tripod on floor
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Metcon
Metcon (No Measure)
28′ EMOM – No Measure
1) 15/12 Calorie SkiErg/Row (:45)
2) 5 Sand Bag Over shoulder (:30)
3) 10/8 Calorie Bike (:45)
4) 5 Bar Muscle Ups (:30)
**alternate shoulders on the Sandbag Cleans