CrossFit Nucleus, CrossFit Nucleus – CrossFit
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