CrossFit Nucleus, CrossFit Nucleus – CrossFit


Dynamic 10 Minutes CFN (No Measure)

(Coaches Choice)

2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.

Karaokee 2

Arms Up Lunge with Twists 2

High Knees 2 (dollar every step)

High Kicks 1

Quad Stretch 1

High Skips 2

Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)

Butt Kicks 1

Side Shuffles 2

Runs 2-4

10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees

– Arm Circles/Crosses, Wrist circles


3 Super Sets:

– 10/10 DB Split Squats

– 10-12 DB Bench Press

(would like to see 12 reps each set for Bench here)

DB Split Squat (3 x 10/10)

Split Squat with elevated back leg

DB Bench Press (3 x 10-12)

Dumbbell bench press


Metcon (AMRAP – Reps)

6 Minute AMRAP/Ladder


Thrusters 135/95

Muscle Ups (Rings if possible)

*Climb up 1 rep each round for each movement.


Metcon (AMRAP – Reps)

5 Minute AMRAP

Max T2B

*everytime you drop from bar 100m Run (3 Trips down and back across the turf)