CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm up
+ Lat Foam Roll
+ Band Pull Aparts
Gymnastics
5 x 5 Strict Pull Ups, every 2 minutes
– Start from dead hang/hollow body position and pull as high as possible (chest to bar if you can)
– use bands or partners for assistance
– Add weight if you can do 5 reps easily
Weighted Pull-ups (5 x 5)
Metcon
Metcon (Time)
3 Rounds:
400m Run
15 Clean & Jerks 135/95
Cool Down/Stretch
Banded lat stretch
Wrist stretch
Calf/Achilles Stretch
Hamstring Stretch