CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Squat Mobility/Activation
Strength
Back Squats
– take 10 minutes to build up around 90% of your most recent 1RM (two weeks ago or just choose something heavy, even if it isn’t 90% every day is different so listen to your body. The goal is just heavy singles)
– Then do a 10′ EMOM – 1 Back Squat (heavy)
Back Squat (10 x 1)
Metcon
Jump Jump Karen (Time)
6 Rounds with 20 Minute time cap:
35 Double Unders
25 Wall Balls 20/14
15 Burpees
Cool Down/Stretch
Take some time to foam roll quads/hams/glutes/low back and Spend 2:00 couch stretch on each side if you have time or later today.