CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge

Elevated Walking Samson

High Knees

Walking 1 leg RDL

Knee Hugs

Toy Soldiers/High Kicks

Walking Quad Stretch

Lunge W/ Twist

– 10 Arm Circles Forwards/Backwards, Across

– 10/10 Wrist circles both directions

– 5 bow and bends

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Sit Ups To Straddle Stretch

10 Squats (mobility focus)


BOME2015 Event 2 (Time)

21-15-9 Pull Ups/KB Swings 53/35lbs

RX+ Ladies

15-12-9 C2B

21-15-9 KB Swings 53lbs

RX+ Men

6-5-4 Bar Muscle Ups

21-15-9 KB Swings 70lbs