CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
