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


4 Super Sets of

– Bench Press 4-6 Reps @20X1

– Strict Pull Ups Max Reps (> or = 5 Reps)

-Rest :60-

Bench Press (4 x 4-6)

Strict Pull Ups (4 x Max Reps)

strict pull ups


Metcon (Time)

5 Rounds For Time:

400m Run

30 Russian KB Swings 53/35

20 Push Ups

Cool Down/Stretch

Kneeling Hamstring


Chest Opener


Calf/Achilles on Rig/Platform