CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
12′ Warm up
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) 1-Leg RDL w/Leg Kicks
(1) Spiderman Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Walking Hamstring swoop
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Mobility
– Banded Super Front Rack 2 x 1:00 each arm, switch each minute and do both arms twice
– Banded Spiderman/Hip opener 1:00 each side
– Banded Ankle 1:00 Each side
Metcon
3 Options:
A: 19.5
B: Metcon below
C: Light cardio, stretch, extra mobility, sauna
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Metcon (No Measure)
20′ AMRAP
500m row
20 Push Ups
10 Deadlift 135/95
10/10 MB Torso Twist
5 Band Pull Aparts w/ 2 second pause