CrossFit Nucleus, CrossFit Nucleus – CrossFit


Foam Roll/ Lacrosse Ball Hips-Hip Flexors-low back-quads-hamstrings before class if you can!

10 Minutes

3 Rounds: 200m Run, 10 Sling Shot, 16 alternating KB Lateral Lunges


20 Minutes Back Squatting

– 10 Minutes to build up to a heavy Single (roughly 90-95%of your 1RM)

– Starting at 10:00, 5 x 3 at 90% of TODAY’s best Lift

*a Heavy Single means maximum amount of weight with PERFECT form, if form breaks then you have went over your “heavy Single” for today. NO MISSED LIFTS here!!

Back Squat (heavy single)

Back Squat (5 x 3)


Metcon (AMRAP – Rounds and Reps)


250/200m Row

10 Squat Cleans 135/95

12 C2B Pull Ups

Every 10 Meters counts as 1 rep, no half reps (175 meters = 17 reps)

Cash Out

3 sets – Glute Ham Raises

(you pick reps and focus on Good reps every set)

– scale: DB or 1 Leg KB RDLs 3 x 8 reps

Stretch and 5+ Minutes in the Inferred Sauna