CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice warm up
3 rounds: 20 Jumping Jacks, 10 Scorpions, 10 Iron Cross, 10 Push Ups, 5 Rolling Sit-Ups, 5 Kips on bar
THEN
2 Rounds: 10 band pull aparts, 10 band pass throughs
Gymnastics
3 Round Skill Building EMOM
1) (3) Skin the Cats
2) (:30) Hollowbody Hold
3) (5+) Strict Pull Ups (use bands as needed)
4) (50) Double Unders (or :30 attempting DUs)
Metcon
Metcon (Time)
4 Rounds for time:
20 Box Jumps 24″/20″
20 Single Arm DB Push Press (10 each arm) 50/35#
20 Toes 2 Bar
Accessory Work
4 rounds: MB Plank Saw 10-20 reps each
OR
4 rounds: GHD Sit Ups 10-20 reps
OR
4 rounds: BB rollouts 10-15 reps
