CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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!