CrossFit Nucleus, CrossFit Nucleus – CrossFit


500m Row


2 Rounds: Sling Shot, 10 KB Goblet squats, 10 Rolling Sit-Ups


2 x :30 Dead Bug


-2-3 Ram Up sets building in weight to working weight

5 x 5 Front squats, every 2 minutes

Front Squat (5×5)


3 x Max Reps, every 2 Minutes

– Shoulder Retraction + Strict Pull Up

– Use partner assistance if you can not get 5 on your own


Metcon (AMRAP – Rounds and Reps)


15 Thrusters 95/65

15 HSPUs/Push Ups

500/450m Row

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side