CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 rounds:
45 DUs
10 Rolling Sit-Ups
5 strict pull ups/10 ring rows
Gymnastics
10 Minutes:
2 options:
A- peg board work (start with 1/2 up 1/2 down, or even 2 clicks up – 2 clicks down. Mess around with it!
B- Strict Chin Ups
5x (5-10 reps) E2Minutes
– use bands or partners
– Supinated grip ring rows if not sturdy on the bar!
Metcon
Metcon (Time)
5 rounds:
5 DB Man Makers 35/25
10 Alt KB Snatch 50/35
15 Box Jumps 24″/20″
Core
L-Sit Work EMOM style:
– use time allowed
– stack 2 45’s, twice
– try to keep both feet up
– scale: 1 foot up at a time
– Hollow Body holds for 30-45 seconds if can’t L-Sit
Cool Down/Stretch
1: Arms
– biceps, triceps, forearms, chest, Lats, shoulders.
2: hips
– pigeon, dragon, lizard, twisted lizard, kneeling hamstring