CrossFit Nucleus, CrossFit Nucleus – CrossFit


*Coaches Choice 10 minutes*

AMRAP idea….

1:00 Row (form focus)

Sling shot to rig

10 Wall Balls

Spiderman Lunge w/ Twist back to rower (bring your sling shot with you)

10 Rolling Sit-Ups

2-5 Downward dog into Cobra


Front Squats 4 x 7

– From Rig, Every 2 Minutes, AHAP

Front Squat (4 x 7)


Metcon (Time)

For Time:


DB Thrusters 50/35

Rower Calories

*20′ time cap

Cool Down/Stretch

Couch or Tiwsted Lizard 2:00 each side

Puppy dog Stretch 2:00

Kneeling Hamstring 1:00-2:00 each side