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6.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ AMRAP

– Carioca (down and back)

– Lateral Lunges (1)

Agility Ladder (Coaches Choice A)

– 1 Leg RDL w/ Leg Kick (1)

– High Skips (1)

Agility Ladder (Coaches Choice B)

– Spiderman Lunge With Twists (1)

– 10 Rolling Sit Ups

Left Foot/Right Foot/ Both Feet Bounding Hurdle Jumps (orange Hurdles)

– 10 Push Ups

– 5 PVC Pass Throughs

– 5 PVC OH Squats

– 5/5 PVC Torso Twists

– Max Unbroken Strict Pull Ups OR 10 Ring Rows Strict as Possible

Skills

Rowing Technique 4 x 5 Perfect Pulls

– Legs, hips, arms, reload

Kipping Pull Up technique (5 of everything)

– Shoulder Retractions, Band Pull-Aparts, Push-Pull, Knees up, Hip pops on floor, Kipping Pull Up, Unbroken Kipping Pull Ups(bench press into next kip)

Metcon

Metcon (No Measure)

3 Rounds, 1 Minute at each station (FGB Style)

1 – Double Unders

2 – Battle Ropes

3 – Burpee Box Jump Overs 24/20″

4 – Abmat Sit-Ups

5 – Row/Bike/SkiErg (switch each round if possible)

– 1:00 Rest –

Cool Down/Stretch

Spend a solid 10 Minutes stretching, Breath DEEP and SLOW and spend at least a minute in each stretch!!!