CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Couch Stretch and Banded Hamstring

Strength

(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

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

15/12 Calorie Row

12 Burpees over the Rower

Cool Down/Stretch

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!