CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Shoulder mobility/activation
Gymnastics
Technique
– Toes to bar, Knees to Elbows, Kipping
*Shoulder retractions, Push-Pull/hollowbody-superman on bar, kip + knee to chest, flip feet out to kick bar, lengthen legs on back swing
Metcon
Metcon (3 Rounds for time)
3 Rounds Every 10:00
1000/800m Row
25 Box Jump Step Downs
100 Double Unders
*Each round is for time.
