CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Light 500m row (focus on technique and 1 good pull at a time with a one breath break in between)

2 rounds PVC/BW

– 10 pass throughs

– 10/10 Leg Swings

– 10 torso twists

– 10 push ups

– 10 scorpions/iron cross

– rolling sit-up to straddle

3 rounds BB Complex

– 5 RDLs

– 5 press and Stretch

– 5 back Squats

2 rounds Sling Shot

– 6/6 steps forward/backward

– 5/5 steps Left/Right

Warm up to the DL weight. (2-5 reps each weight)

Mobility

1. Banded Hamstrings

2. Banded Shoulders

3. Banded Hip Flexor/Samson

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#