CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Shoulder mobility/Lats-Chest-Front Shoulder-Traps

Gymnastics

Skills

Kipping Pull Ups 3 x 5

Kipping Toes to Bar 3 x 5

Ring Muscle Up Drills 3 x 5 (banded toes/hips/turnover)

Double Unders :30 work/:30 Rest (4:00 total)

– (Single unders, Power Jumps w/hands, single-single-double, DU’s)

Metcon

Metcon (AMRAP – Rounds and Reps)

25′ AMRAP

400m Run

20 Situps

500m Row

20 MB Woodchops

*Every 50m on rower is 1 rep*

*1 rep if you start run, 2 reps if you finish*

Cool Down/Stretch