CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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