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)

Cool Down/Stretch