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6.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weakness warm up

– 1 Mile Run if not raining scale down distance to keep under 10 minutes or scale up distance if you’re a fast runner. 10 minutes is the goal time.

– then few dynamics 4-6 minutes

Skills

Ring Muscle Ups

– 2×5 tight kips on rings

(Focus on hollow body and arch positions keeping feet together)

-2×5 hip to rings, maintain tight kip

-2×5 toe assisted MU transitions

Metcon

Metcon (Time)

4 rounds of baseline for time:

500m Row

40 Air Squats

30 abmat situps

20 push ups

10 kipping Pull Ups

*if row takes longer then 2:20 only row 450m

* Ring Rows

Cool Down/Stretch

Coach led smash/stretch session