CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)


As class position stretches

– Front Rack & OH Lockout (:10×3)

Empty bar 5 reps Strict Shoulder Press w/pause OH


5×5 Strict Shoulder Press E2Minutes

Shoulder Press (5×5)


Metcon (Time)

4RDS for time:

5 MUs

10 Burpees over the bar

15 Back Squats from floor 165/105

Cool Down/Stretch