CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Before Class:

Crossover symmetry 5 rep activation

Foam Roll lats/upper back

Puppy dog stretch

10′ Coaches choice warm up


Coach up Push Jerks

– set up, execution, empty bar reps


5 x 5, every 2 minutes Push Jerks

Push Jerk (5×5)


Metcon (AMRAP – Rounds and Reps)


8 Thrusters 95/65

8 C2B Pull Ups

8 Bar Facing Burpees

**C2B Should be unbroken, we want this to be a “Fast” workout where most of down time is transitioning from movement to movement not staring at a bar. If you are doing singles think about scaling the workout to move faster!!

Cool Down/Stretch

:60 each

Lat stretch on rig

Couch Stretch

Banded Hip Flexor

Kneeling Hamstrings