CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Wrist Mobility

+ Band Pull Aparts

Gymnastics

Skills – Ring Muscle Ups

1) Kip Progressions on Bar (5′)

– 8 Shoulder retractions

– 8 Tight Push-Pull/Hollow body – Superman

– 2 x 3-5 Kipping Hips to bar

2) Banded Rings (10′)

– Hollow body to Hip Extension (slow)

– Seated on bands hollow body > Toes > Hip pop to rings

– Toes > Hip pop to rings > Fast turnover into bottom of ring dip

3) one set of Max Ring Muscle ups (if applicable)

Muscle-ups (1 x max reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

5 Ring Muscle Ups OR Banded Turnovers

10 American KB Swings 70/53

15 Calorie Row

Accessory Work

Bar dead hangs

3 x Max Time, Rest 1:00 after each drop

Cool Down/Stretch