CrossFit Nucleus, CrossFit Nucleus – CrossFit


Summer 2017 10′ Warm Up 2.0/run (No Measure)

10′ AMRAP – Move steady and get warmed up

200m Run

5 Rolling Sit Ups

10 Band Pull Aparts

15 Russian KB Swings 53/35

20 Air Squats


Metcon (Time)

3 Rounds for time:

800m Run

25 T2B

10 Power Cleans 155/105, RX+ = 185/125

* if hands are wrecked and you are comfortable with GHD’s sub 15 reps for the T2B

27′ Time cap, no one works past 27 Minutes!

Accessory Work

NO time Component!

DB Bench Press 4 x 8

GHD Hip Extensions 3 x 10 (keep back straight, core tight)

Cool Down/Stretch

Cobra stretch for abs for a solid 2′ to stretch from the 75 T2B!

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)