CrossFit Nucleus, CrossFit Nucleus – CrossFit


10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes


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

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

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


At 30 Minutes into class Start “Cindy” no matter what.

Warm up takes 10 Minutes, then you have roughly 20 minutes to get through the running.

Metcon (Time)

For Time:

800m Run

-rest 2:00-

800m Run

-rest 1:30-

400m Run

-rest 1:00-

400m Run

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*NO Butterfly Pull Ups, work on your basic gymnastics kip and stay smooth for 20 minutes*

Cool Down/Stretch

spend last 10 minutes of class stretching!