CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

– Band Pull Aparts

– Shoulder Mobility

Gymnastics

Kipping Pull Ups

– Set up, execution, commmon faults (coach it up)

– Then 5 x 5 PERFECT Kipping Pull Ups

– Coach up what changes to C2B Pull Ups

– Then 3 x 3-5 PERFECT C2B Kipping Pull Ups OR Kipping Pull Ups Again

Pull-ups (5 x 5)

Chest-To-Bar Pull-ups (3 x 5)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down/Stretch