CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

– Pec/Front Delt Smash (foam roller or Lacrosse Ball)

– Banded Chest Press Primer ( contract/relax)


Bench Press

5 x 3 every 2 Minutes

Bench Press (5 x 3)

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target


Cool Down/Stretch

1-2′ Quad Smash

1-2′ Twisted Lizard/Couch Stretch

1-2′ Seated Hamstring Stretch w/ opposite hand