CrossFit Nucleus, CrossFit Nucleus – CrossFit


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


DB Push Press (AHAP)

– 5 x 5-7

– Every 2 Minutes

DB Push Press (5 x 5-7)

2-Arm DB Push Press with lockout over head


Metcon (AMRAP – Rounds and Reps)


40 Double Unders (80 Single Unders)

20 Alternating Reverse Lunges (No Weight, hands on hips)

10 Hang Power Cleans 135/95

*Don’t get sloppy on Lunges because there is no weight, Take pride in how you move at all times!!

Cool Down/Stretch

Couch, Calves, Shoulders, everything!