CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)


-Every 3 Minutes-

4x(8/8) DB Split Squats

DB Split Squat

Split Squat with elevated back leg


Kipping Pull Up Technique

– Shoulder Retraction

– push-pull ~Hollow body-Arch

– knees up

– hip pops

– press away


Metcon (AMRAP – Rounds and Reps)


30 DUs

20 KBS 53/35

10 Box Jumps 24″/20″

Cool Down/Stretch