CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Lat/Shoulder band stretches
Gymnastics
Kipping skills. Coach up kipping pull ups then work what you need during working sets.
Either Kipping Pull Ups or Toes to Bar when we do the working sets
– 5 x 3
Metcon
Metcon (No Measure)
30′ AMRAP
500m Row
20 Burpees over rower
50 Double Unders
20 Burpee Box Jumps
1000m Bike/500m SkiErg
20 Up-Downs
