CrossFit Nucleus, CrossFit Nucleus – CrossFit


Double Unders 60 Reps or Skills/drills

– Every 90 Seconds X 4 Rounds



Agility Ladder (quick Feet)

Plyo Hops (practice rebounding, small hurdles or 20-24″)


Metcon (AMRAP – Rounds and Reps)


– 750/600m Row

– 40 Grasshoppers

– 120′ Farmers Carry Trips 70/53 – 53/35 (Goal is 3 Trips unbroken)

– 20 Slam Balls 40/30

– 10 MB Cleans 25/20

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)