CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– 5′ Dynamic travel warm up

– Lat stretch & bully stretch on Rig

Gymnastics

Lets get upside down!! Handstand Holds/Handstand Push Ups

– Set up, execution, common faults (hands & head straight line, arch back, laying on the wall)

– Walk up Holds 2 x :10

– Kick Up Holds 2 x :30

– Shoulder Taps 2 x 10-20 taps

~~ Handstand Push Up (Set up/execution)

— From tripod progressions (falling into press)

Metcon

Metcon (No Measure)

No Measure Thursday

3′ Each Station x 2-3 rounds

(Depends on how much time spent on Handstands, either 24-36 minutes)

Station 1:

:30 Battle Ropes

10 Burpees

Station 2:

10 MB Up Down Slams 20/14

20 MB Wood Chops 20/14

Station 3:

10 Calorie Bike

15 Push Ups

Station 4:

30 Plate Runs 35/25

10 Plate G2OH 35/25

Cool Down/Stretch

stretch it all out