CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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


Seated Banded Shoulder stretch :45 each side

Banded Super Front Rack Stretch :45 each side

Bottom Squat hold :60


Hollow Body Holds

5 sets: :30 work/:30 Rest


Move steady for 30’ trying to control your HR and breathing. When finished you should not feel completely smoked instead refreshed. Let’s get ready for 1 more throw down this Saturday of 19.5!!

Metcon (No Measure)


800m Run

30 Box Jump Overs 24″/20″

20 Abmat Sit-Ups

10 Air Squats w/10-15lb plate held straight arms out in front

500m Row (damper at 3-4)