CrossFit Nucleus, CrossFit Nucleus – CrossFit


2016 Summer Dynamic Warm Up (No Measure)


400m Run

(2)Spider Man Lunge w/Twists

(2)1Leg RDL w/High Kick

(2)Knee Hug into Hip Flexor Lunge

(2) Carioca

(2) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(2) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch

THEN – 10 Each

– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)


Metcon (AMRAP – Rounds and Reps)


7 Push Press 135/95

14 Box Jump Overs 24/20″

21 Calories SkiErg/Bike/Row

*fill up the SkiErg and Bike before anyone gets on rower*


Back Squats

– 5 x 3 Every 2:30

Back Squat (5 x 3)


Strict Pull Up Work 4-5 Sets, Reps depend on movement/ability – Just do work and get better!

– Strict Pull/Chin Ups from dead hang position, Partner Assisted, Negatives, Band assisted, low bar BB Pull Ups w/ feet on floor

– shoot for 5+ reps of whatever you choose to do, add weight if you want to but be sure to get at least 5 reps

Cool Down/Stretch