CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Station + Dynamic Warm Up (No Measure)

3 Rounds of the 3 following stations: (no breaks)

:30 Agility Ladder (Footwork, no jumps)

:30 PVC Hurdles (rebound Jumps

:30 Plate Runs (Switch lead foot every :15)


(2) Carioca

(1) 1 leg RDL w/High kick

(1) Knee Hug into Hip Flexor Lunge w/ Twist and point

(1) Lateral Lunges

(1/1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) High Skips

10 Rolling Sit-Ups

10/10 Iron Cross & Scorpions

10 Push Ups

10 PVC Pass Throughs

10 PVC Overhead Squats


10′ Mess with Turkish Get ups to find appropriate weight for Conditioning.

4-5 sets


Metcon (AMRAP – Rounds and Reps)


2/2 Turkish Get Ups (Unbroken each hand 2 reps)

20 Burpee Box jump overs 24″/20″

40 Double Unders

20 HSPUs/Push Ups


3 x 5/5 Split Leg MB Rotational Throws w/ Partner

– Sit in half lunge with a good wide base, rotate the torso towars your partner about 10′ away and try to move the ball with your core not just your arms. Use light weight 10lbs tops.

Cool Down/Stretch

Smash something and stretch something.