CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
()
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
