CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Bully stretch on Rig

+ Lat stretch on Rig

Gymnastics

Emom x 5 sets

Minute 1: Strict Pull Ups (shoot for 3 or more)

– If you did heavy pull ups last week think more like volume (make sure to stretch after class, we might need to kip tomorrow)

Minute 2: Strict Handstand Push Ups (shoot for 3 or more)

**HSPU – Pike or Seated Strict DB Overhead Press

Metcon

Metcon (Time)

For time:

(100, 80, 60, 40, 20)

Double Unders

(50, 40, 30, 20, 10)

Abmat Sit-Ups

(35, 30, 25, 20, 15)

Push Ups

*5 total rounds, Each round the reps go down for each movement

Cool Down/Stretch

1:00 – 2:00 Stretch/Smash lats & chest/anterior shoulder