CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP
200m Run
:30 DU’ Practice (technique or speed)
8 Kips on pull up bar (Fight to be active in shoulders and keep core tight in Hollow Body and Arc positions)
:40 HS Hold on Wall (put feet on box if needed but try to keep hips stacked over the shoulders stacked over the hands and core tight)
5/5 Pistols (Do Lunges if these are not an option for you)
15 Push Ups
Skills
1′ Each Stations x 3 Rounds (9′ total time)
1 – Plyometric Hops over PVC/Hurdles (bounce over 5-6 PVC pipes/Hurdles)
2 – Agility Ladder (Mix it up and think quick feet type drills)
3 – Work on High box Jumps (should get 2-4 High Box Jumps, try to go a bit higher each time)
Metcon
Metcon (No Measure)
3 Rounds: :45 Work/:15 Transition (24′ Total Time)
1 – Double Unders
2 – Sled Push
3 – Ski Erg/Ball Slams
4 – REST
5 – Rope Climbs
6 – Farmers Carry (70/53)
7 – Bike
8 – REST
*No Measure, just do the work*
Cool Down/Stretch
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