CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Tabata Something – Coaches Choice

– Battle Ropes, Agility Ladder, HS Walk/Bear Crawl included….


Take 15-20′ to get through 4 Sets of each:

Yoke Walks 40’+40′ (down and back) AHAP(as heavy as possible)

– Keep butt and stomach tight, feet under shoulders – not too close, short steps

Farmers Carry 100′ UNBROKEN AHAP

:try to keep rest minimal:

Metcon (2 Rounds for weight)

Yoke Walk (round 1)


Farmers Carry (round 2)

*record your heaviest weight for each*


Metcon (4 Rounds for time)

4 Rounds:

15 Slam Balls

Sled Down and Back

1′ Max Calories on Bike

Rest 3:00 (give or take)

*Record your total work time each round here*

Metcon (4 Rounds for calories)

**Record 4 rounds 1′ Max Cal Bike here**

Cool Down/Stretch

– Butterfly

– Z-Stretch

– Hurdler

– Pigeon

– Table Tops (both ways)

– Downward dog (heels down, hips up)