CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Run + BB Complex Warm up (No Measure)
400m Run
Carioca (down and back)
5/5 Spiderman Lunge w/twists
10/10 Standing Quad Stretch
10/10 Standing 1 Leg RDL
10/10 Leg Swing Forward/sideways on Rig
10/10 Lateral Lunges
10/10 Arm circles (Forward/Backward/across)
-then-
BB Complex 3 x 5 reps each
– Good Mornings
– OH Press
– Hang Muscle Snatch
– Front Squat
Mobility
BB smash Calf/Achilles (:90 each side)
PVC on Rower/Bench/Box Underhand front rack stretch (:90)
Puppy Dog Stretch on rower/bench/box/floor (:90)
Front Rack and OH lockout stretch w/ BB (:30-:60 each)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Accessory Work
Do anything… work a weakness, do some body building work, extra cardio, stretch, sauna, dealers choice!