CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Dynamic Warm Up (No Measure)

12′ Warm up


2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) 1-Leg RDL w/Leg Kicks

(1) Spiderman Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Walking Hamstring swoop

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows


Overhead Position 10′

– BB Smash Lats/Triceps (2′ each side)

– BB Chest Stretch over Bar (1′)

– BB Skin the Cat (1′)

– BB Standing Puppy Dog Stretch (1′)

– Seated Banded Shoulder stretch (1′ each side)


Metcon (Time)

3 Rounds for time:

800m Run

30 Burpees

500m Row


3 x 100′ Sled Sprint AHAP

(rest as needed)

*30′ Time Cap

*Score the time after the 3 rounds

Cool Down/Stretch

spend 10 minutes of stretches your choice