CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Pec/Front Delt Smash (foam roller or Lacrosse Ball)
– Banded Chest Press Primer ( contract/relax)
Strength
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
Metcon
Cool Down/Stretch
1-2′ Quad Smash
1-2′ Twisted Lizard/Couch Stretch
1-2′ Seated Hamstring Stretch w/ opposite hand