CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Station + Dynamic Warm Up (No Measure)

2 Rounds of the 3 following stations: (no breaks)

:45 Agility Ladder (Footwork, no jumps)

:45 PVC Hurdles (rebound Jumps)

:45 Plate Runs (Switch lead foot every :15)


(2) Carioca

(1) 1 leg RDL w/High kick

(1) Knee Hug into Hip Flexor Lunge w/ Twist and point

(1) Lateral Lunges

(1/1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) High Skips

10 Rolling Sit-Ups

10/10 Iron Cross & Scorpions

10 Push Ups

10 PVC Pass Throughs

10 PVC Overhead Squats


10-15 Minutes

Hand Stand Walking

(Doing Cartwheels also help grasp understanding of loading your body weight on your hands upside down, use as needed)

3 x Wall Climb to 10 Shoulder taps/Hand lifts

3 x Kick Up to wall, hands a bit further away each time

– Learn Tuck and Roll and how to kick up and Safely exit a failed walk –

2 x 20-40 Feet Partner Assisted HS Walk

4 x Best attempt at HS Walk, OR Around the world on Box

Handstand Walk (4 x max distance)

each foot is a rep, minimum 4 feet


Metcon (AMRAP – Rounds and Reps)


20 MB Twisting Wood Chop (10lb)

20 MB To Toes (20/14lb)

80′ Farmers Carry 70/50 (Unbroken)

7/7 Lateral Push ups over plate

Cool Down/Stretch