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6.7.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Weakness warm up/Coaches choice 5-10 Minutes

Skills

10 Minutes HS walk practice

– Around the worlds, Wall Walks, Shoulder taps, walk, etc..

Handstand Walk (1 x max distance reps = feet)

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes x 5 Rounds

500m/400m Max Effort Row

Don’t hold back here, go as fast as you can every round.

Guys 500m

Girls 400m

Core

4 x 8 BB Rollout

Cool Down/Stretch

Stretch the works!! spend some time mobilizing anything that you need personally :OH position, squat depth, hamstrings, front rack, etc..