CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Overhead mobility, squat mobility

Strength

Overhead Squat

– Empty bar set (5 reps)

– 7 sets: (5,5,3,3,1,1,1)

– Focus on technique but get heavy if you feel good

Overhead Squat (1 rep max)

Metcon

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

Foam roll quads, hamstrings, glutes, low back, lats