CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2′ Max Calorie Row

-then-

PVC 2 Rounds 5 reps

– Good Mornings

– Pass throughs

– Torso Twists

– Side Bends

– Leg Swings

THEN

BB Complex 2 Rds 7 Reps

– Hang Muscle Snatch

– Snatch Grip Push Press

– Thrusters

THEN

Position Stretches 2 x :15

– Squatting Quad Clean grip

– Front Rack

– Front Squat

– OH Lockout

Gymnastics

every 2 Minutes/ 30 seconds of work minimum or Max Unbroken set

Strict Pull Ups (3 x max reps)

strict pull ups

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Cool Down/Stretch

3 x 10 GHD Sit-Ups or 15 Abmat Sit-ups w/DB

:45-:90 Each Stretch

– Twisted Lizard/Lizard with twist into the leg(like Triangle twist in warm ups)

– Couch Stretch

– Kneeling Hamstring

– Lat on Rig

– Chest on Rig

– Puppy Dog

– Wrist Stretches

– Frog Stretch

– Seated/Standing Straddle (groin)

– Saddle (quads/knees/ankles)

– Calf/Achilles on Rig (straight leg/drop knee towards floor)