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
