CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Squat Mobility

Strength

Week 1 of 6, Back Squats

– We will start with higher reps and lower the reps so weight can go up each week up to a 2RM on week 6.

4 x 10

Every 2:30

Back Squat (4 x 10)

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
**20 Minute Time Cap**

Keep rounds under 2 minutes and you’ll finish it!

Cool Down/Stretch

Foam roll quads and hamstrings. Glutes and low back