CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
