CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Band/Yoga Chest Opener

+ Banded/Rig Bully Stretch

+ Spiderman Hip Opener


Every 3 Minutes, 4 Supersets

(16) DB Walking Lunges

(10) Bar/Ring Dips Strict

DB Walking Lunges (4 x 16)

Hold DB’s in both hands down by your side and walk forward lunging to full depth.

Dips (4 x 10)


Metcon (Time)

3 Rounds for time:

500m Row

25 Wall Balls 20/14

12 Kipping C2B Pull Ups

Accessory Work

4 sets:

Banded Triceps Pull Downs (12)

V-Ups (10) (be explosive)

Cool Down/Stretch