CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard


8′ Coaches Choice

– Mobility –

– Banded Hamstring :45 each side

– Banded Hip Flexor :45 each side

– Standing Quad stretch :45 each side


Do a challanging weight here, not driving for a PR but if it feels good go for it.

Front Squat 6 x 3 w/ 1 Second pause at bottom every rep

– Every 2 Minutes –

Front Squat (6 x 3)


Not for a score. Pick a rep count that works good for you to complete in :40 or so each minute. EMOM Mash Up 20 minutes

Metcon (No Measure)

EMOM x 5 Rounds

1: 15/12 Calorie Row

2: 15 Box Jumps 24″/20″

3: 12/10 Calorie Bike

4: 15 Abmat Sit-Ups/10 GHD Sit-Ups

*should be able to accommodate 8 people doing GHD Sit-Ups just start at different places as needed. As long as you get to every station 5 times.

Cool Down/Stretch

Spend 5-10 Minutes stretching, you’ll be thankful you did!