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


Double Unders: :40 work/:20 rest

– Line Jumps

– Single Unders (1 foot 10 then switch)

– power jumps



– double unders


Metcon (AMRAP – Reps)

2 rounds:

:every 5 minutes (rest for :90 every round):

– 400m Run, AMRAP Burpees

-400m Run, AMRAP Abmat Sit-Ups

-400m Run, AMRAP Slam Balls

*Each Round is 15 minutes long, total Metcon time is 30 minutes. The score will be TOTAL number of burpees, sit-ups, AND slam balls.*

Take notes on phone orvwhite board each round then add up when metcon is over*

Cash Out

5+ minutes in the Inferred Sauna. Thank me later! 🙂