CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Banded Overhead Distraction
+ Banded Super Front Rack
Gymnastics
10-15 Minutes Handstand Walk Practice
– Wall Walks
– Shoulder taps
– Around the Worlds
– Kick Ups – match feet (donkey Kicks)
– Assisted Walking w/ Spotter
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
60 Double Unders
10 Squat Cleans
***RX Squat Clean weights***
Rd 1: 135/95
Rd 2: 145/100
Rd 3 & more: 155/105
Accessory Work
4 Sets: 10 reps each, rest as little as possible
BB Curls
DB Upright Rows
Banded Triceps extensions