CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Quick Coaches Choice: shoulder activator


“The Kip” 2 x 3 each drill

– Shoulder Retraction

– Superman – Hollow body (push/pull)

– add Knee Raise

– Hip Pops on floor

– Kip Pull Up (add push off into hollow body position to start next rep)


Metcon (No Measure)

5 Rounds:

800m Run

10 Toes to Bar

2:00 Active Recovery on ANY machine (row/bike/ski)

Work for no longer than 40 minutes.

*if run takes more than 5 minutes shorten the distance

Cool Down/Stretch