CrossFit Nucleus, CrossFit Nucleus – CrossFit


Run + BB Complex Warm up (No Measure)

400m Run

Carioca (down and back)

5/5 Spiderman Lunge w/twists

10/10 Standing Quad Stretch

10/10 Standing 1 Leg RDL

10/10 Leg Swing Forward/sideways on Rig

10/10 Lateral Lunges

10/10 Arm circles (Forward/Backward/across)


BB Complex 3 x 5 reps each

– Good Mornings

– OH Press

– Hang Muscle Snatch

– Front Squat


BB smash Calf/Achilles (:90 each side)

PVC on Rower/Bench/Box Underhand front rack stretch (:90)

Puppy Dog Stretch on rower/bench/box/floor (:90)

Front Rack and OH lockout stretch w/ BB (:30-:60 each)


CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

Accessory Work

Do anything… work a weakness, do some body building work, extra cardio, stretch, sauna, dealers choice!