CrossFit Nucleus, CrossFit Nucleus – CrossFit


500m Row

-then 3 rounds –

Agility Ladder (2 Trips)

7 Rolling Sit-Ups

7 Push Ups

7 Squats

7/7 Lunges w/ twist


Squat Therapy: 3 Rounds

1. 20 Seconds Goblet Squat Hold

2. 30 Second Puppy Dog

3. 3 Reps Wall Squats (slow)

Jerk Therapy

3 x 5 Dips with back on wall/Rig

– Alternate w/ Partner

-Focus on keeping shoulders stacked over hips in dip and elbow tension pressing up the entire time.


Sled Push 5 x Down and Back w/ Partner or 3

Ske Erg 5 x (10-15) Calories w/ Partner or 3.


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

10 Burpees

25 Double Unders (50 Singles)



– Work on these however you need to.

– If you do not have Strict, work on those

– If you have strict, work on kipping

– If you are Pike, work on elevating your feet and maintaining good movement patterns.