CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ activate shoulders, core

Gymnastics

Lets get upside down!

Handstand walking, Handstand Shoulder taps, Handstand Holds, Wall Walks

10 Minutes of work, every 2 minutes do a set of something or practice walking for a distance/1:00

Handstand Walk (4 x Max Distance)

every foot is a rep when scoring

Metcon

Metcon (AMRAP – Reps)

32 Minutes for max reps/calories

0:00-5:00 Max Burpee Box Jump Overs

5-10:00 REST

10:00 – 14:00 Max 30′ Shuttle Runs

14:00 – 18:00 REST

18:00-22:00 Max Ski/Row Calories

22:00-24:00 REST

24:00-28:00 Max Calories Bike

28:00-30:00 REST

30:00-32:00 Max Double Unders

*Score is all reps/calories combined*

*Can mix up the Ski/Row/Bike as needed*

*Shuttle run rep is Down AND Back = 1*

*Go fast when you’re working so you want the rest time!

Cool Down/Stretch

Great opportunity to work on Front Rack Mobility or stretch any problem spots