CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Double Under Progressions: 2 Minutes Each Progression (10 Minutes total)
1 – Single Unders, 1 hop
2 – Power Jumps
3 – Double, Single, Single
4 – Double, Single
5 – Double, Double
Skills
Kipping Pull up Progressions:
1 – Shoulder Retraction
2 – Hollow body/Arch on Floor and Bar
3 – Knees up on back swing w/ a bit of a pause
4 – Hip pops on floor and on bar
-then-
3 x 10 Rolling Hollow to Arch on floor
3 x 10 Hip pops on floor
Core
Turkish Get Ups: 3 x 3-4 each arm
Metcon
Metcon (AMRAP – Reps)
Death by Slam Balls
(minute 1= 1 rep, minute 2 = 2 reps, minute 3 = 3 reps, and so on)
