CrossFit Nucleus, CrossFit Nucleus – CrossFit


Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles


Metcon (AMRAP – Rounds and Reps)


15 Thrusters 95/65

10 Ring Dips

50 DU’s


15 Air Squats w/ Plate in front 15/10

10 Push Ups on DB’s

150 Single Unders

Bitch Work

Shoot for around 2:00 of work each round, if it is above 3 Minutes of work then do fewer reps to get it under 3 Minutes of work.

Metcon (Time)

4 Rounds For Time:

25/20 Calories on Row

15 Burpees over rower

-Rest :60 –

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