CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coacehs Choice
+ Banded Hip Flexor, Banded Hamstring floss
Gymnastics
Skill: Toes to Bar
– Hollow & Arch (floor/bar)
– Beat/Kip Swing w/ control
– Kip elevates – shoulders up/get behind the bar
– Kip with knee tuck into body
– Kip with knee tuck & flick toes toward bar (keep rhythm)
– Actively engage arch position to set up for next rep
— set up a lower target then bar if you can’t keep rhythm
~~ no relaxing & falling
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells