9.16.15

by | Sep 15, 2015 | Workouts

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

BB Complex: 5x

5 – Good Mornings

5 – Presses

5 – Back Squats

Mobility

1. Hip Opener

2. Banded Shoulder (straight arm)

3. Banded Shoulder (bent arm)

4. 10 Iron Crosses and 10 Scorpions

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

Glute Ham Raises 4 x 5-10 reps

then

800m Run