CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Shoulder Mobility/Stability
+ Core Stability
Skills
Hand Stand Walks
3 x 20′ Or work for a minute rest a minute/max distance
Wall Walks
3 x 5, Focus on clean and control walks
don’t rush like a metcon, be smooth
should be roughly work for a minute rest for a minute maybe a bit longer
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
25′ SA OH DB Walking Lunges 50/35
20 DB Snatches 50/35
25′ SA OH DB Walking Lunges 50/35
5 Shuttle Runs
25′ + 25′ = 1 shuttle run
* Be sure to do the lunges as evenly as possible for each arm. For example do left arm first 25′ then right arm next 25′
Every 5′ = 1 rep for Lunges
Each shuttle run (down AND back) is 1 rep
