CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
7′ Dynamic Warm Up
Mobility: Bone Saw into Calf Stretch on Wall (straight leg into bent knee)
Skills
Double Under skills EMOM
Then Partner up:
3 x 10 Kips w/ band between feet, if band drops 10 burpees
Metcon
30 Minute circuit training
Metcon (No Measure)
5 rounds: 1 minute each station
1: Battle Ropes (alternating waves)
2: Burpee step overs 20″
3: Bike
4: MB Wood Chops 20/14
5: Dead hang from pull up bar (5 burpees when you drop)
6: REST