CrossFit Nucleus, CrossFit Nucleus – CrossFit


Only do 6′ AMRAP for Warm Up.

The workout does not require a massive workout, just try to go hard for 6′ to get your body primed up.

Go fast here and make it kinda suck, it will make settling into the Metcon way easier!!

Summer 2017 10′ Warm Up (No Measure)


10 Calorie Row

5 Burpees over Rower

10 Air Squats

5 Rolling Sit-Ups

10 Push Ups


Metcon (Time)

“Kinda Small”

3 Rounds for time:

800m Row

50 Burpees

50 Box Jumps 24″/20″

600m Run

*Scale Burpees and Box Jumps to 30 Reps if you know it will take you too long to get through 50. Should be able to get through the burpees in 4 minutes or less every round.

50′ Time Cap

Cool Down/Stretch

Spend 2-3′ Each Calf stretching or smashing or both!!

Maybe smash the bottom of your foot on a Lacrosse Ball for a minute or 2 each side as well!!