CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Lat Stretch
+ Twisted Lizard/couch stretch
Skills
Kipping Pull Ups/Butterfly Pull ups
– Drills 3-5 reps each –
Metcon (No Measure)
Skills EMOM for technique x 4 rounds
1) 5 Kipping/Butterfly Pull Ups
2) 5/5 Pistols (use progressions from before)
3) :30 Hand Stand Hold (shoulder taps ?)
Metcon
Metcon (No Measure)
5 sets for Reps and Time
Max Reps Bench Press BW/70%BW
10 Deadlifts 225/155
15 Box Jumps 24″/20″
20 Up Downs
– Rest 2:00 –