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


6 Minutes – Enjoy it and get a little more mobile today! 🙂

1: Banded Hip External Rotation on Rig (1:00 each side)

2: Banded Hamstring on back (1:00) into 1:00 Banded Supine Twist

(work same side for 2 minutes then other side for 2 Minutes)


Metcon (3 Rounds for time)

Every 10 Minutes x 3 rounds

1K Row

20 Burpees

15 Box Jumps

10 Ball Slams 30/20

– Rest at least 1:00 each round modify accordingly –

Score the time for each 3 rounds separately.

Cool Down/Stretch

group stretch with time left