CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Core
After 5:00 Quick warm up.
3 rounds not for time
:30 Hollow Body Holds
10 reps/:02 hold Supermans
:30 Active Handstand Holds
Flush Metcon (No Measure)
On 35:00 Clock
10 Russian KB Swings 53/35
2 Left Arm Turkish Get Ups
2 Right Arm Turkish Get Ups
4 Wall Walks
3:00 Bike at forever pace
*Choose any machine or shuttle runs for the 3:00 forever pace part of the metcon