CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Calf/Ankle Mobility

Skills

Double Under Progressions

– Single Unders

– Power Jumps (with double taps, no rope)

– single – single – double

– single – double

– doubles

– triples

Metcon

Metcon (7 Rounds for reps)

35′ EMOM

1) Max Wall Balls

2) Max Double Unders

3) Battle Ropes

4) Max Calorie Bike

5) Rest

**Score like FGB, no score for minute of battle ropes

Cool Down/Stretch

Foam Roll Quads, calves