CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded Wrist Mobility

+ Banded Contract/Relax Press on Rig

Gymnastics

Strict Ring Dips

– Set up, execution, points of performance, common faults

5 x 5 – Every 90 Seconds With 1 second pause at Bottom AND Top of each rep

– add weight as needed

Ring Dips (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

14′ AMRAP

20 Thrusters 95/65

16 Push Ups

12 Front Rack Alternating Lunges 95/65

8/8 Alternating V-Ups

Cool Down/Stretch