CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Single Leg RDL (4 x 8/8 SL DB RDLs
-superset with-
4×4 One step high box Jump
– alternate stepping foot each rep, focus on soft landing and pause in landing each rep for a 1 count)

Balance on 1 leg holding a KB and doing a RDL.

Keep Back Straight, Soft knee, and focus on Hamstring and Glutes pulling your body straight
Utilize DB or KBs, one hand (opposite working leg) or Two DBs one in each hand.

Metcon (Time)

10 Rounds for time:

10 Wall Balls (25/10)

10 Abmat Sit-Ups

10 Drag Rope DUs (20 DUs)
**Wall balls should be unbroken**

**DUs should be as unbroken as possible**