CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch