CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Squat Mobility/Activation

Strength

Back Squats

– take 10 minutes to build up around 90% of your most recent 1RM (two weeks ago or just choose something heavy, even if it isn’t 90% every day is different so listen to your body. The goal is just heavy singles)

– Then do a 10′ EMOM – 1 Back Squat (heavy)

Back Squat (10 x 1)

Metcon

Jump Jump Karen (Time)

6 Rounds with 20 Minute time cap:

35 Double Unders

25 Wall Balls 20/14

15 Burpees

Cool Down/Stretch

Take some time to foam roll quads/hams/glutes/low back and Spend 2:00 couch stretch on each side if you have time or later today.