CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Lat Stretch

+ Front Shoulder/Pec stretch

Skills

EMOM/4 sets/12 minutes

1) 3-5 Ring Muscle Ups/Banded Turn over drill

2)20′-40′ Handstand Walk/ Handstand hold w/ shoulder-leg taps

3) 5/5 Pistols

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

30/26 Calorie Row/SkiErg

30 Box Jump Overs 24″/20″

30 DB Hang Devils Press 35/25

Accessory Work

3 sets, 10 reps each

DB Side Raises

DB Curls

Dips

Cool Down/Stretch