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6.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10 minutes coaches choice*

– Spider-Man lunge, table tops, front rack mobility(2min)

Metcon (Time)

5 rds for time:

200m Run

12 Thrusters 95/65

2 Rope Climbs

-rest 2:00-

*scale Rope w/10 Supinated Ring Rows

RX+ 3 Rope Climbs

Gymnastics

7×7 Kipping Ring Dips

– rest :30-:60

– Strict if you can’t kip/or Strict bar dips, ring push ups

– use this as time to improve your kipping ring dips, really stick the top of each rep

– think Quality over quantity

Ring Dips (7×7)

Cool Down/Stretch

– seated straddle

– Twisted Lizard/couch

– kneeling hamstring

– lats on rig/floor/band

– yoga shoulder opener