CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Skills
Double Unders :30/:30 (5 minutes)
– single unders
– power jumps w/ hands (no rope)
– single, single, power jump (no rope)
– single, single, double (with rope)
– Double Unders
Skills
Handstand/Handstand Walks (safety first)
(pre-req: be able to tuck and roll, do a few)
– Cart wheels
– Handstand Hold on wall
– Kick up in space
– Shoulder taps on wall (kick up or walk up)
– Walks
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
50 Double Unders
40′ HS Walk (20 Shoulder taps)
30 Reverse Burpees