CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Banded Hamstring, Hip Flexor, Front Rack all attached to Rig (1:00 each stretch)
Metcon (No Measure)
30 Minutes, Every 6:00
5 Wide leg Inch Worm Push Ups
5 MB Cleans
10 Band Pull Aparts
10 Push Ups
15 Burpees
15 DU’s or Crossovers/singles 35 reps
rest of time on any machine at a forever pace
*Try to use different machine each round if you can. OR utilize gym runs
Recovery
Use the last 10-20 minutes to individualize the day.
Either more Recovery: Sauna, Foam roll, mobility, Stretch
OR
Pick a gymnastic extra piece you missed out on and want to practice
OR
Hop on a bike and hang out in Zone 2 Cardio for a little extra Cardiovascular health (Zone 2 is Heart rate 180-age)
