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)

Cool Down/Stretch