CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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