CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 minutes coaches choice*
– Spider-Man lunge, table tops, front rack mobility(2min)
Metcon (Time)
5 rds for time:
200m Run
12 Thrusters 95/65
2 Rope Climbs
-rest 2:00-
*scale Rope w/10 Supinated Ring Rows
RX+ 3 Rope Climbs
Gymnastics
7×7 Kipping Ring Dips
– rest :30-:60
– Strict if you can’t kip/or Strict bar dips, ring push ups
– use this as time to improve your kipping ring dips, really stick the top of each rep
– think Quality over quantity
Ring Dips (7×7)
Cool Down/Stretch
– seated straddle
– Twisted Lizard/couch
– kneeling hamstring
– lats on rig/floor/band
– yoga shoulder opener