CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN PVC (No Measure)
20 Burpees
-then-
2 Rounds:
7/7 – Leg Swings
7 – Passthroughs
7/7 – Torso Twists
7 – Good Mornings
7/7 – Side Bends
7 – Overhead Squats
-then-
20 Burpees
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
*Ladies use 55lb on Barbell movements and 14lb wall ball*
Gymnastics
5′ EMOM (choose one)
5-10 Strict Ring Dips
5-10 Strict Bar Dips
5-10 Strict Ring Push Ups
5-10 Strict DB Push Ups
10+ Dips on bench/box (hands behind back feet flat on floor and keep your back close to the bench/box)
Cool Down/Stretch
Spend some time Stretching, FGB is no Joke!