CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Calf/Ankle Mobility
Skills
Double Under Progressions
– Single Unders
– Power Jumps (with double taps, no rope)
– single – single – double
– single – double
– doubles
– triples
Metcon
Metcon (7 Rounds for reps)
35′ EMOM
1) Max Wall Balls
2) Max Double Unders
3) Battle Ropes
4) Max Calorie Bike
5) Rest
**Score like FGB, no score for minute of battle ropes
Cool Down/Stretch
Foam Roll Quads, calves
