CrossFit Nucleus, CrossFit Nucleus – CrossFit


Should be done in 10 Minutes.

Sling Shot + BB Complex Warm Up (No Measure)

2 Rounds as a class:

2:00 Gym Runs (get loose)

1:00 Sling Shot Lateral Steps

1:00 to complete the following BB Complex/6 reps of everything

– RDLs, High Pull

– Hang Clean and Press, Thrusters

– Bent over Back Rows, Back Squats


Back Squats 5 x 5 AHAP

– Every 2 Minutes

– Never compromise position or posture for more weight.

Back Squat (5 x 5)


Every 3 Minutes for 5 Rounds:

250m/200m Row

25 Wall Balls 20/14


Cool Down/Stretch

Spend at LEAST 2:00 in the Couch each side!! lots of squats so let those muscles get a little love!!

– then stretch anything else you need, Hamstrings, Glutes, Lats, anything…