CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Couch Stretch, Banded ankle mobility
Strength
Super Set:
Split Squats 4 x 6/6 (add weight from last time, go down slow)
Chin Ups 4 x 5 (add weight as needed)
Weighted Strict Chin Ups (4 x 5)
Supinated grip pull ups with weight.
Metcon
Metcon (3 Rounds for reps)
3 Rounds, 2:00 work/2:00 rest
20/18 Calorie Assault Bike
MAX Front Squats 115/75
**score each round squat reps
Cool Down/Stretch
couch and foam roll quad/hams/glutes
