CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness warm up
– 1 Mile Run if not raining scale down distance to keep under 10 minutes or scale up distance if you’re a fast runner. 10 minutes is the goal time.
– then few dynamics 4-6 minutes
Skills
Ring Muscle Ups
– 2×5 tight kips on rings
(Focus on hollow body and arch positions keeping feet together)
-2×5 hip to rings, maintain tight kip
-2×5 toe assisted MU transitions
Metcon
Metcon (Time)
4 rounds of baseline for time:
500m Row
40 Air Squats
30 abmat situps
20 push ups
10 kipping Pull Ups
*if row takes longer then 2:20 only row 450m
* Ring Rows
Cool Down/Stretch
Coach led smash/stretch session