CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

+ Partner Ring Rows (hold each others feet)

+ Hip Halo activation

Strength

4 Sets:

10/10 1 Step Walk Lunge into Step up w/ High Knee (light to moderate weight)

:60 Rest

THEN

3 Sets:

8 Partner GH Raises (rest while your partner works)

Skills

Kipping Pull Up Technique Drills/Review

– Shoulder retractions

– Push Pull W/ band between feet

– Hip Pops

– Push/press into next rep/kip

(worrk on keeping lines tighter and more effecient)

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

30 Alternating DB Snatches 50/35

15 Kipping Pull Ups

Cool Down/Stretch