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


3 Rounds:

5 Cartwheels

10 HS Hold/Retractions/Active shoulders

10 Shoulder Retractions on Bar


Metcon (No Measure)

Intervals- 10 Rounds

Every 3 minutes complete the following:

10 Burpees

10 MB Cleans

10 Slam Balls

25 DUs

-Mandatory rest of 40 seconds-


4×5-15 GHD Sit-Ups

– focus on driving knees down and explosive on the way up