CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1) Burpee Long Jumps

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Band Pull Aparts

10 – Band Pass Throughs

10 – Band OH Squats

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups

– Arm Circles and Wrist Circles


DB Bench Press 5 x 7

– Every 1:30

DB Bench Press (5 x 7)

Dumbbell bench press


Ring Muscle Ups 3-5 Reps each

– Tight Kip (hollow body – arch)

– Hip To Rings/Hip pops on floor

– Turnovers with feet on ground (rings about wiast height)

– Banded Seated Turn overs (toe rise, hip pop, fast turnover to bottom of dip)

– Attempt a Muscle up or 1 Warm up set of Muscle ups


Metcon (Time)

5 Rounds for time:

5 Ring Muscle Ups

20 Box Jumps 24″/20″

*Sub MU with Bar or Burpee w/ Strict Push Up AND Jumping C2B as possible pull up

**20 Minute time cap**

Cool Down/Stretch

Have it your way!