CrossFit Nucleus, CrossFit Nucleus – CrossFit
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