CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Couch Stretch, Banded ankle mobility

Strength

Super Set:

Split Squats 4 x 6/6 (add weight from last time, go down slow)

Chin Ups 4 x 5 (add weight as needed)

Weighted Strict Chin Ups (4 x 5)

Supinated grip pull ups with weight.

Metcon

Metcon (3 Rounds for reps)

3 Rounds, 2:00 work/2:00 rest

20/18 Calorie Assault Bike

MAX Front Squats 115/75

**score each round squat reps

Cool Down/Stretch

couch and foam roll quad/hams/glutes