CrossFit Nucleus, CrossFit Nucleus – CrossFit


1 minute Gym Runs first!

CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

5 Toe Grab 2 Russian Baby makers

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Side Bends w/ Extended Arms

5/5 Palm to Palm

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym


1. PVC on Bench

2. Twisted Lizard or Spiderman Lunge Hold

3. Puppy Dog


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


EMOM x10:

(5) Strict Pull Ups/Chin Ups


Metcon (Time)

3 Rounds for Quality/Time:

40/30 Calories on Rower

75 Double Unders

(1 Minute Power Jumps if not DU’s)


C2B Butterfly Practice

– LOW volume

– LOW sets

– Technique if MAIN focus!!!

– If you do not have Strict Pull Ups AND Kipping Pullups in Metcons then do not work on Butterfly Pull ups,

Instead do 3 x 15 Band Pull-Aparts