CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches choice warm up

+ Banded Hip Flexor, facing the rig

+ Banded Hamstring, facing away from the rig


Barbell Walking Lunges

3 x 16 (8 each leg)

– Rest at least 1:00 after each set

– Come out of rig walking towards the front door for 8 steps then back towards the rig for 8 reps

– Back Rack or Front Rack

– Start light add each set if you want, we will get to play witht these a few times over the next few weeks

Barbell Walking Lunges (3 x 16)

barbell walking lunges


Metcon (AMRAP – Rounds and Reps)

“Big Bird” – 18′ AMRAP

20 DB Snatch (50/35)

15/12 Calorie Bike/Row/SkiErg

20 DB Step Ups with single DB 50/35 – 24/20

15 C2B Pull Ups

Accessory Work

3 SuperSets:

(12) Barbell Curls

(10) Reverse Hypers

Cool Down/Stretch