CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 rounds/:30 each
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Air Squats
PVC Pass Throughs
Gymnastics
For time:
18 Kipping HSPUs
Rest :60
15 Kipping HSPUs
Rest :60
12 Kipping HSPUs
Rest :60
9 Kipping HSPUs
(10’ time cap)
Metcon (Time)
For time:
18 Kipping HSPUs
Rest :60
15 Kipping HSPUs
Rest :60
12 Kipping HSPUs
Rest :60
9 Kipping HSPUs
(10’ time cap)
Metcon
Warm up BB Complex (7 reps each)
– Hang Power Cleans (Front Rack Stretch every rep
– Front Squats
– push Press
Metcon (Time)
3 Rounds For Time:
20 Hang Power Cleans
20 Front Squats
20 Push Press
RX 95/65
RX+ 115/85
Cool Down/Stretch
Wrist stretch :60
Child’s pose :60
Puppy Dog :60