CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Dynamic Warm Up (No Measure)

12′ Warm up


2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) 1-Leg RDL w/Leg Kicks

(1) Spiderman Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Walking Hamstring swoop

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows


Turkish Get Ups

3 x 2/2

Turkish Get Up (3 x 2/2)


Metcon (4 Rounds for reps)

EMOM for 4 rounds

1: Row for Calories

2: Abmat Sit Ups

3: Double Unders

4: Ball Slams (MB-20/14)

5: Box Jumps 24″/30″


*Keep a running rep count each round just like Fight Gone Bad*

Cool Down/Stretch