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5.9.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

8′ AMRAP

– 8 Rolling Sit Ups

– 8 Push Ups

– 8 Lateral Lunges

– 8 PVC Pass Throughs

– 8 Leg Swings

– 8 Arm Circles Front/Back

THEN

400m Run

Gymnastics

EMOM 10′ (5 Sets of 10 reps of each movements)

1 – Kipping HSPUs, Pikes, Hand Release

2 – C2B Pull Ups, pull ups, ring rows

*Work on getting some volume here.

Metcon

Metcon (AMRAP – Rounds and Reps)

18′ AMRAP

8 DB Thrusters 50/35

12 T2B

16 Burpees to 6″ target

400m Run

**The Runs Score as 1 rep if you start it, 2 if you start it with more then 1 Minute left in workout, 3 if you finish it (shouldn’t matter because you will finish a full round)

Cool Down/Stretch

Cool down and spend a few minutes stretching to optimize Recovery and get you ready to train hard and heavy Wednesday!!