CrossFit Nucleus, CrossFit Nucleus – CrossFit


No More then 15 Minutes – Move Steady

1500m/1200m Row (really focus on Form, straight back, leg drive, shoulders back, etc..)

3 Rounds:

5 Inchworm walk outs with 2 Push ups each time

10 Rolling Sit-Ups (big stretch back and forward)

10 Scorpions

10 Band Pull Aparts


Metcon (Time)

For Time:

21-15-9 Handstand Push Ups

10-8-6 Strict Pull Ups

21-15-9 Burpee Box Jumps 24″/20″


DB Bench Press 5 x 5-8


– No Clock, just Bro out!!

DB Bench Press (5 x 5-8)

Dumbbell bench press

Accessory Work

5 Big Giant sets, rest as needed

– 5 Strict Hang Leg Raises (be in control)

– 10 DB Hammer Curls

– 10 Strict Ring Push Ups

Or Check out Crossover Symmetry – Iron Scap protocol

– Great for shoulder stability

Cool Down/Stretch

Be smart.