CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Lat stretch

+ Ankle Stretch on Plate


5 sets, every 2:30

5 Strict Pull ups (add weight as needed)

5/5 Pistols (use plate progressions OR add weight as needed)

Weighted Pull-ups (5 x 5)

Pistols (5 x 5/5)


Metcon (AMRAP – Rounds and Reps)


40′ OH Plate Walking Lunges 45/25

30 Double Unders

20 Push Ups

10 Alternating DB Snatches

*40 feet on Walking Lunges*

** Heavy on the Snatches, NO Dropping the DBs please!!**

**If you have DUs in any capacity try to do some, change up numbers or do single/double/single/double or whatever pattern you need to do, work some DU’s in somehow though**

Accessory Work

DB Skull Crushes 4 x 10

Seated DB Hammer Curls 4 x 10/10

DB Upright Rows 4 x 10

Cool Down/Stretch