CrossFit Nucleus, CrossFit Nucleus – CrossFit


Coaches Choice 10 Minutes

– Agility Ladder

– light sled

– bike

– ski erg

– dynamic movements

– body weight movements


Rowing Endurance w/ partner

– love it or hate it… i bet you need it!

Metcon (Time)

Partner Row 4K

– You can only row while the other partner is holding a heavy DB 70/50

– switch when ever you want to


Lacrosse ball in shoulder blades

– Move straight arm up and down to loosen up the scapula

Banded Hip flexor stretch

– Contract/Relax

Slam ball Quad Smash

– Contract/Relax

Use others if you need anything else, ask your coach for guidance!