CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Coaches Choice

– Different stations??

– Get shoulders/press muscles ready to roll


Metcon (Time)

STRICT HSPU’s for time:

(17, 14, 11, 8) :60 Rest after each set

10′ Time cap, get as many reps in as you can.

*DB Shoulder Presses, Pike push ups off a box.


Boat Race (AMRAP – Rounds and Reps)


500m Row

400m Run

*Simple and effective, keep moving and push the pace when you can.

*1 Rep for each Meter on Rower

* 1 Rep for starting the run

Accessory Work

Bar/Ring Dips (STRICT)

3 x (10+)

– rest as needed

– add weight if you need to, or use bands if you need help

– Ring Push ups would work as well

Cool Down/Stretch