CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class
*10 Minutes coaches choice*
– Upper body gymnastics/stability/mobility
Gymnastics
Superset: 5 sets every 2 Minutes
1- 7 Strict Ring Dips
2- 7 Strict feet elevated Ring Rows w/ pause at top
Ring Dips (5 x 7)
Inverted Ring Rows (5 x 7)
Metcon
Metcon (Time)
For time:
3 Rounds:
400m Run
75 Double Unders (150 Single Unders)
– Rest 3 Minutes –
2 Rounds:
400m Run
75 Double Unders
– Rest 2 Minutes –
400m Run
75 Double Unders
Cool Down/Stretch
Foam Roll/Smash Calf/Achilles for 2-4 minutes each side
THEN stretch Calf/Achilles on wall or plate
Stretch anything else that feels funky or tight
