CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Puppy Dog Stretch
Gymnastics
Strict Handstand Push Work
– Do 1 set Max Reps, then do 10 sets at 30% your max reps for time (no clock just rest as little as possible)
OR Do 10 x 3 strict HSPU’s, Pike Push ups, Elevated Pike Push Ups
*Get better and get stronger upside down today*
Handstand Push-ups (Max Rep Strict)
Metcon
Metcon (Time)
3 Rounds for time:
500m Row
12 Burpees
21 Box Jumps 24″/20″
Strongman
up to 3 Rounds, NOT FOR TIME
300ft Farmers Carry Unbroken AHAP (50ft then turn in gym)
300ft Sled Push w/as little rest as possible (3 trips down and back)