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


Spend 15 Minutes finding a 3 Rep Max on Bench Press

– at least 5 sets

Bench Press (3RM)


Metcon (Time)

3 Rounds for time:

75 Double Unders

20 T2B

10 Ring Dips

*Use band for rings if you are close and just need a little help but don’t let the band do all the work.


3 Sets/rest as needed

:30 Left Side Plank

:30 Right Side Plank

:45 Plank w/ Weights?


Cool Down/Stretch

– Yoga Chest/Shoulder opener

– Core/Cobra

– Calf/Achilles

– Hip Flexors

– Hamstrings

– Lats