CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

CFN PVC (No Measure)

20 Burpees

-then-

2 Rounds:

7/7 – Leg Swings

7 – Passthroughs

7/7 – Torso Twists

7 – Good Mornings

7/7 – Side Bends

7 – Overhead Squats

-then-

20 Burpees

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
SUB Back Extensions w/ BB Goodmornings

Skills

5-10 Minutes Muscle Up Transitions

OR Kipping Pull Up Technique

– Pull Up Strength

Cash Out

400m Run

and

3 x 10-15 GHD Hip Extensions