CrossFit Nucleus, CrossFit Nucleus – CrossFit
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