CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder mobility/activation (include band pull aparts and HS Holds into warm up)

Gymnastics

Skill Practice – Kipping Handstand Push Ups

– You should have a few strict HSPUs before attempting big sets of Kipping HSPU in metcons but here are some drills you can do with very few reps each set –

5 x 2-3 reps On Wall OR from Tripod on floor

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Metcon

Metcon (No Measure)

28′ EMOM – No Measure

1) 15/12 Calorie SkiErg/Row (:45)

2) 5 Sand Bag Over shoulder (:30)

3) 10/8 Calorie Bike (:45)

4) 5 Bar Muscle Ups (:30)

**alternate shoulders on the Sandbag Cleans

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Cool Down/Stretch