CrossFit Nucleus, CrossFit Nucleus – CrossFit


Mike’s Warm Up (No Measure)

*crossover symmetry activation 5 reps each before if possible*

12′ – 15′ Total time.

500-1000m Row (Good pace, get sweaty)

(2) Carioca

(1) Spiderman Lunge w/Twist

(1)1 Leg RDL

(1) High Knees

(1) Lunge with Reach/Bend to side of front leg

(1) Leg Kicks

(1) Butt Kicks

10 Kips on Pull Up Bar

10 Rolling Sit-Ups

10/10 Lateral Lunges (sit hips down like squat)

10 Burpees w/ 6″ Jump

THEN (when Applicable)

BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.

THEN (when Applicable)

Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds


Metcon (Time)

4 rds:

30 Wall Balls 20/14

15 T2B

80 DUs


Strict Ring Pull Ups (pause at top if possible) EMOM style, Max quality rep

– 4-5 sets, whatever allows for athlete to maintain quality movements.

– at least 1 minute rest, after each set

– think 30 seconds work for those who don’t have strict Pull Ups(ring rows)

Cool Down/Stretch