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3.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Pre-Warm up if time – Crossover Symmetry

8′ Coaches Choice

THEN

3 Rds. not for time:

50 Double unders

10 T2B (Unbroken)

15 Push Ups

Weightlifting

4 Supersets: – Every 3 Minutes

(5-7 reps) Ring Rows w/ feet elevated STRICT/TEMPO

AND

(7 reps) BB STRICT Shoulder Press

Shoulder Press (4 x 7)

Metcon

Metcon (Time)

For Time:

10-20-30-40

Burpees

Kipping Pull Ups

RX+ Kipping C2B

*20 time cap*

Core

3 x 10 Hip Extensions (Slow and controlled)

Cool Down/Stretch