CrossFit Nucleus, CrossFit Nucleus – CrossFit


Fast and Hot (No Measure)

2 Minutes Rower or Gym Runs


2 Rounds:

10 Rolling Sit-Up to straddles

10 Push Ups

10 Scorpions

10 Iron Cross

10 Alternating Twist w/ Lunge


Karaoke (down/back)

Walking 1 leg RDL w/ High Kick (down)

High Knees (back)

Butt Kicks (down)

Alternating Lateral Lunge (down/back)

3/3 Downward Dog to Shoulder Roll

10 Hollow body to Superman on pull up bar (shoulder stretches)


15 Minutes to build up to a heavy 1 rep Front Squat


3x(4-6) 85% of todays 1 rep

Front Squat (1 rep)

Front Squat (3 x 4-6)


Metcon (Time)

RX+ For time:

2000m Row

50 Alternating Pistols

30 Hang Power Cleans (205/135)

RX For Time:

1500m Row

50 Alternating Plate Lunges (45/25)

30 Hang Power Cleans (165/115)

**Scale as needed for all movements**

Cash Out

3 sets not for time:

15 GHD Sit-Ups

15 Strict Pull Ups

Cool Down/Stretch