CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit


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