CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Run 800m then jump into the regular warm up.
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Skills
Kipping Pull Ups (4-5 reps each)
– Shoulder Retractions
– Push-Pull
– Knees Up
– Hip Pops on floor
– Kipping Pull Up Singles
– Stringing Pull Ups together
Metcon
Metcon (AMRAP – Rounds and Reps)
“Cindy” — Kinda
20′ AMRAP
5 – Kipping Pull Ups (No Butterfly)
10 – Push Ups
15 – Air Squats
*Every 5 Minutes do 10 Burpee Box Jump Overs 24″/20″
at 0:00, 5:00, 10:00, 15:00, AND 20:00
*Score the rounds and reps completed the entire 20 minutes.
Skills
Either Work on Rope Climbs OR team up with 2 other people and attack 30 Rope Climbs for time as a group of 3.
Cool Down/Stretch
FLEXIBILITY!!!