CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

10′ Dynamic Warm Up

+ Row Technique (Legs, Hips, Arms, Recover)

+ Kipping Pull Up Technique

– Shoulder retractions, Push-Pull, Knee Raise, Knee pop on floor, Knee pop & Pull, Press away into next Push-Pull

Metcon

Metcon (No Measure)

4 Rounds: :40 work/:20 Rest

1) Battle Ropes – 2 Hand Slams

2) Sled Walks/Runs

3) Farmers Carry AHAP

4) Bike

5) Plate Jacks/Plate Jumps

6) Captain Morgans (:30/:30) Together

REST 1:00

Accessory Work

5-8′ Play with Agility Ladder

– Have fun

Cool Down/Stretch