CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Quick Coaches Choice: shoulder activator

Skills

“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

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