CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Sling Shot

+ Front Rack mobility/stretch

+ Squat mobility/stretch

Strength

Front Squats

8 x (5,5,3,3,2,2,1,1)

– Every 2 minutes

– add weight, lower reps every 2 sets working up to a Heavy Single/Max out opportunity

Front Squat (8 x 5,5,3,3,2,2,1,1)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Accessory Work

8′ Stretch

2′ Couch/Twisted Lizard stretch each side

2′ Seated straddle

1′ Wrist stretch

1′ Cobra stretch into childs pose for a few breaths