CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch


Kipping pull ups technique:

1- Shoulder Retractions (10 reps)

2- Push / Pull on the bar (10 reps)

3- Knees up (10 reps)

4- Hip pops on Floor (10 reps)

5-single kipping pull ups (10 reps)

6- putting pull ups together


Metcon (Time)

3 x 800m Run/2:00 rest

– 5 Minutes later –

3 x 400m Run/1:00 rest


Focus on explosive speed:

GHD Sit-ups

3x(15) or 4x(8-10)

Cool Down/Stretch

6-10 Coaches lead