CrossFit Nucleus, CrossFit Nucleus – CrossFit


1000/850m Row


3 Rounds:

20 Banded Good Mornings

15 Abmat Sit-Ups

10 Push Ups

5 Strict Pull Ups/Ring Rows



1. Lazy Pigeon (:60 each side)

2. Puppy Dog Stretch (:60 Total)

Then it is Benchmark Friday!!! – “Diane”

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

In any order:

Glute Ham Raises 4 x 5-8

Reverse Hypers 4 x 10

Crossover Symmetry (5 Reps each Iron Scap Protocol movement)

Cool Down/Stretch

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!)