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