CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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