CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 minute Row

Spider-Man lunge with twists

RDL with High Kick

Karaoke

Skips

16 scorpions

16 iron cross

10 rolling sit-ups

10 push ups

Primer: 5-4-3

Empty bar thrusters

Burpees over bar

Front Rack Mobility

1. T-Spine/Lat Smash

2. Forearm Smash

3. Lat stretch

4. Chest Stretch

5. Skin the cat

6. Triceps smash

Primer: 5-3

Thrusters 95/65

Bar facing burpees

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees