CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

+ Ankle Foss w/ band

Skills

Double Unders

– Singles into Power Jumps

– No Rope double tap power jumps

– Singles…. Add a double then recover

– Single Double single double (the single is a rebound and regaining control then right into a double)

– Double unders

Metcon

Metcon (AMRAP – Rounds and Reps)

30′ AMRAP

1000m Row

25 Box Jumps 24″/20″

300′ Farmers Carry AHAP

35 Abmat Sit-Ups

*every 50m = a rep on Rower

*every 50′ = a rep in FC

Cool Down/Stretch

Be all you can Be!