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6.6.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover symmetry before class

*10 Minutes coaches choice*

– Upper body gymnastics/stability/mobility

Gymnastics

Superset: 5 sets every 2 Minutes

1- 7 Strict Ring Dips

2- 7 Strict feet elevated Ring Rows w/ pause at top

Ring Dips (5 x 7)

Inverted Ring Rows (5 x 7)

Metcon

Metcon (Time)

For time:

3 Rounds:

400m Run

75 Double Unders (150 Single Unders)

– Rest 3 Minutes –

2 Rounds:

400m Run

75 Double Unders

– Rest 2 Minutes –

400m Run

75 Double Unders

Cool Down/Stretch

Foam Roll/Smash Calf/Achilles for 2-4 minutes each side

THEN stretch Calf/Achilles on wall or plate

Stretch anything else that feels funky or tight