CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Fall Warm Up (No Measure)

400m Run

-then 2 Rounds of the following:

10 – Push Ups

10 – Sit Up to Straddle

10 – Alt Spiderman Lunges w/ twist

10 – Iron Cross

10 – Scorpions

10 – Air Squats

5 – Inch Worms into Cobra Stretch

-then 400m Run

-then

Samson Stretch

Kneeling Hamstring

Yoga Shoulder Opener

Couch Stretch

Calf/Achilles against Rig/Wall

Wrist/Forearm Stretch

Skills

Muscle Up Drills

1. Keep the Rings Close Transitions

– 4 x 3-5 Reps

2. 4 x 3-5 Reps of Ring Swings

3. 3 Attempts at Ring Muscle Ups, or 3 sets of Muscle Ups.

Gymnastics

Ring Dips, Bar Dips, Ring Push Ups, or Triceps Push Ups

Every 90-120 Seconds.

-Add Weight if you can still get at least 8 reps w/ weight.

Ring Dips (4 x 8+)

Metcon

If you can go Unbroken for 8-10 C2B Pull ups then do C2B instead of Pull Ups.

Metcon (5 Rounds for time)

5 sets of Every 4 minutes:

400m Run

10 Pull Ups

35 DU’s