CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!