CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)