CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Foam Roll Lats/Front Delts
Strength
Strict Pull Ups 5 x 3-5 Rep
* Add weight if possible, use assistance as needed
* work in 3 x 8/8 DB Bird DogRows
Christmas Cookie Crusher (Time)
For time:
50 Wall Balls
40 Sit-Ups
30 Burpees
20 Dips
10 DB Man Makers 35/20
20 Pull Ups
30 Box Jumps
40 American Kettlebell swings 53/35
50 Walking Lunges