CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch