CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch