CrossFit Nucleus, CrossFit Nucleus – CrossFit


Tabata Mash Up: 3 Rounds = 7:30 (:20 Work/:10 Switch)

– Agility Ladder (icky shuffle)

– Lateral Hurdle Hops (2 feet)

– Plate Runs

– Band Pull Aparts

– Burpees


Hand Stand Walk/Progressions (week 2 of 3+)

10-15 Minutes

(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 (Max Distance)


Metcon (Time)

5 Rounds:

30 Calorie Row

30 Box Jumps 24″/20″

*Thats high volume box jumps be smart and step down if you need too!

Cool Down/Stretch

– Supine twisted cross (low back/Glute)

– Calf/Achilles on Rig/Bumper plate

– Prone Shoulder Opener (chest/shoulder)