CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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 –

Cool Down/Stretch