CrossFit Nucleus, CrossFit Nucleus – CrossFit


CFN CrossFit Warm Up (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups to Straddle

Spiderman Lunge W/ a Twist

Pull-ups OR band pull aparts

Push Ups


EMOM – 4 sets – Max Reps

Toes 2 Bar

– Hanging Knee Raises

Toes-To-Bar (4 x max reps)


1000m Row

rest 2-3 Minutes

800m Run

Be done by 35 minutes after the class starts.

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run


20 minute fat burning, engine building, sweat fest!

Metcon (No Measure)

EMOM – 20 Minutes

1. 6 Gym Runs (rig to turf)

2. 15 – Ball Slams (light but fast)

3. 50 – Double Unders (100 Singles or Power Jumps/DU Practice)

4. 8 – Burpee Box Jump overs