CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice
– Banded Samson
– Banded Chest Opener
Strength
5 Supersets every 2 minutes:
(5) Bench press
(3) Long Jumps
Do a set of bench press then 3 long jumps, add weight for next set as needed with time remaining between set.
Bench Press (5×5)
Metcon
2019 Wodapalooza Online Qualifier Event 4 (Time)
For time with 20’ time cap:
150 Wall Balls 20/14
75 Toes 2 Bar
** complete in ANY order. Your time is when you completed ALL 150 Wall Balls and ALL 75 Toes 2 Bar.
Cool Down/Stretch
– Couch Stretch
– seated hamstring
– Chest/Shoulder stretch
