CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Front Rack/Squat Mobility
Front Squat (5 x 3 @33X1
– Stick to tempo and focus on active pause at bottom
– NO Bouncing, Control the weight at all times, use some speed on the way up)
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
15 Wall Balls 25/20
5 Bar Muscle Ups
RX+ Use above
RX: 20/14 WB, 3 BMUs
Cool Down
1:00 Each
– Couch Stretch
– Hurdle Stretch
– Pigeon Stretch
– Puppy Dog Stretch