CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch
THEN – 2 Rounds with PVC

– 10 Good Mornings

– 10/10 Leg Swings front/back, side/side

– 10 OH Lockout Side Bends

– 10 Back Rack Torso Twists

– 10 Pass Throughs


Metcon (AMRAP – Rounds and Reps)


30 Double Unders (60 Single Unders)

20 Calorie Row

10 Burpee Box Jump Overs 24″/20″


Kipping T2B 3 x 5 Reps Each

– Push Pull on bar (hollow body – Arch)

– add Knee Raise in push on bar

– Kick feet up to hit bar at same time


3 x 5 Strict Straight Leg Raises

– Point toes start at dead hang, then bring feet up to 90 degrees

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!)