CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
7′ Coaches Choice
THEN
HSPU/HS Walk skills and drills
3 x :30 HS Hold EMOM
3 x 10-20 Shoulder/Thigh Taps EMOM
3 x Max HS Walk Every 1:30
Handstand Walk (3 x Max Distance)
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP
500m/400m Row
-then-
3 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Core
3 x 5-10 Kneeling Ring Roll Outs
Cool Down/Stretch
spend 5-10 Minutes stretching and rolling out