CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Minute AMRAP

– 500m Row, then Max Burpees over the rower

– Go as fast as possible here!! 3′ Sprint!


(2) Carioca

(1) Spiderman Lunge with Triange Twist

(1) 1-Leg RDL w/ High Kick

(1) Lateral Lunges

(1) Quad Stretch

(1) High Skips

(10) Rolling Sit Ups, (10) Scorpions, (10) Iron Cross


BB Complex 2 x 8 reps

– RDLs (keep Back STRAIGHT)

– Press (Stretch the good Overhead Position)

– Front Squat (keep Elbows UP)


Front Squat 50% 1RM

– 3 x Max Reps Every 2 Minutes

– Start from Floor, NO Rig

Front Squat (3 x Max Reps 50%1RM)


Metcon (Time)

2 Rounds for time:

50/40 Calorie Row

50 Wall Balls 20/14

25 HSPUS (think Open Standard)

20′ Time Cap
Scale HSPUs – Pike Push ups OR 50 Push Ups each round.

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side