CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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