CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Coaches Choice Dynamic Warm Up

10′ Dynamic Warm Up (No Measure)

12′ Warm up


2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) 1-Leg RDL w/Leg Kicks

(1) Spiderman Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Walking Hamstring swoop

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


Metcon (5 Rounds for time)

5 rounds: every 5 Minutes

400m Run

12 Burpees to bar

12 Knees to Elbows

Accessory Work

Metcon (Time)

“Never Forget”

911m Row for time

Cool Down/Stretch