CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ Banded HIp external roatation

+ Lat smash with foam roller

THEN

E2Minutes

2 Rounds: DB Complex 25/15 – 5 reps each

– Hang High Pull

– RDL Muscle Snatch

– Thrusters

– Bent over back rows

– RDL Muscle Snatch

Skills

Kipping Progression

– Shoulder retractions

– Hollow body to superman (PVC on floor)

– Push – Pull on rig

– Hip pops on floor

– Kipping Pull Ups

Metcon

Frelen (Time)

5 Rounds:

800m Run

15 DB Thrusters 50/35

15 Pull Ups

Cool Down/Stretch