CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Lat stretch, anterior delt stretch

Gymnastics

Skill: Ring Muscle Ups/Kip Pull Up Progressions from last week

– Pre-Req Strengths in shoulder structure

– Hollow body start into big swings

– Banded Turnovers (toes, hips, sit up)

– Swinging Hip Lifts (horizontal focus)

– Full Reps ( a few perfect singles or doubles, these are in the metcon tomorrow)

Metcon

Medicine Ball MIsery (AMRAP – Rounds and Reps)

30′ AMRAP

20 MB Toe Taps

10 MB Up-Down Front Slams

20 MB Wood Chops

10 MB Cleans

20 MB Seated Twists

10 MB V-Ups

RX = 20/14

RX+ = 25/20

Cool Down/Stretch