CrossFit Nucleus, CrossFit Nucleus – CrossFit
+ Couch Stretch and Banded Hamstring
(focus: quad volume… be ready for the pump)
Every 3 Minutes, Superset for 5 Sets
(5) Back Squats (moderate weight with controlled tempo
(10) DB Thrusters 50/35
(No measure, focus on getting better at squatting and enjoy the muscle burn/endurance)
Metcon (AMRAP – Rounds and Reps)
15/12 Calorie Row
12 Burpees over the Rower
Give those legs some Love!
Foam Roll: Quads, hams, glutes, low back and you can never go wrong with 2:00 Couch stretch on each side!