CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Foam roll calf, Lacrosse Ball front shin, banded ankle mobility

Plyometrics

Trying something out.

Jumping and landing properly can keep the ankles and knees healthy if done right.

3 x 3 Depth Drops

3 x 3 Max Vertical Jumps

3 x 1 Two-Step High Box Jump

(rest as needed, focus on landing in a good position)

-try to work through all of this in less then 10 minutes

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Metcon

The goal is to complete Jerry in 35 minutes or less.

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Metcon (AMRAP – Rounds and Reps)

30′ AMRAP

600m Run

500m Row

*Alternative Metcon to still get a similar stimulus of Jerry without running a mile straight

Cool Down/Stretch