CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
+ Wrist Floss
+ Ankle Floss
+ Banded Bully
Skills
Upside Down work
– Forward roll
– Headstand to press progressions
– Handstand push ups
Metcon
Metcon (Time)
For Time:
2000m/1900m Row
25 Ball Slams
1500m/1400m Row
20 Ball Slams
1000m/900m Row
15 Ball Slams
500m/450m Row
*28′ Time Cap*
Every 50m = 1 rep if you don’t finish under time cap
Cool Down/Stretch
Do it!