CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Strength
Back Squats
6 x 3+ at 82.5% from 2 weeks ago heavy single
– all 6 sets same weight, every 2 minutes
– Last set = Max Reps
Back Squat (6 x 3+)
Metcon
Metcon (3 Rounds for reps)
3 Rounds: 2 Minutes work/2 Minutes rest
15/12 Calorie Bike
Max Thrusters 95/65
*Sub 20/15 Calorie Row if needed*
– Score is number of thrusters each round
Cool Down/Stretch
FOAM ROLL 1 MINUTE EACH
– Quads, Hamstrings, Glutes, Low Back(each side)
