CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice
+ Foam Roll Lats/Calves
Gymnastics
Handstand push ups – Every 90 seconds
3×5+ Strict HSPUs
3×5+ Kipping HSPUs, stock the top (perfect reps)
THEN
Strict Pull Ups
3×10+ (use bands/partner as needed)
Metcon
40’ time cap
Metcon (Time)
3 rounds:
1000m Row
30 Burpees
30 Box Jumps 24″/20″
800m Run