CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Gymnastics

Handstand Walking skills & drills

1) HS Walk

2) Walking kick ups & hold (show control)

3) Bear Crawl/Around the Worlds

4) Thigh/Shoulder taps (wall-plank)

5) Handstand holds (walk up-kick up w/control)

Metcon

Another 3-4 minute quick run specific warm up

– then –

A MAX Effort 2 mile Run

– go as hard as you can here, not a slow jog. Try to push yourself!

2 mile run (Time)

2 Mile Run for time

Max Effort

Cool Down/Stretch