CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds NOT for time:
25 Jumping Jacks/DUs
10 rolling Sit-Ups
10 Hip Pops on Floor
10 Push Ups
10 Lateral lunges
10 kips on Rig
15 second Dragon stretch each side (hip flexor)
Skills
Turkish Get Up
2-3 reps as class (light-no weight)
5×3/3
– add weight if comfortable
Double Unders – 40 Seconds work/20 Seconds Rest
1. Single Unders
2. Power Jumps
3. Single Single Double (or Power Jumps)
4. Single Double Single Double (or Power Jumps)
5. Double Unders
Metcon
Metcon (Time)
4 Rounds For Time:
200m Run
20 T2B
200m Run
10 Strict HSPUs (20 Strict Push Ups)
