CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Coaches Choice

– Band pull aparts, Scap push ups, Down dog push ups, etc…

Gymnastics

Handstand Walking – skills/drills EMOM style

3 x :30/:30 Active Handstand Hold

3 x 10-20(emom) Shoulder/thigh taps

3 x :30/:30 Bar Hangs

3 x Max Distance HS Walk/Around the worlds on box (Every 2 Minutes)

— Walk a minute/rest a minute

Handstand Walk (3 x Max Distance)

reps = unbroken feet

Metcon

Annies on the Run (Time)

For time:

Double Unders

(100, 80, 60, 40, 20)

Abmat Sit-Ups

(50, 40, 30, 20, 10)

400m Run

(each round: 5 total)

Cool Down/Stretch

Cobra

Hamstring

Hip Flexor/Quad

Calf/Achilles

Shoulders/Chest