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


Use the last 10-20 minutes to individualize the day.

Either more Recovery: Sauna, Foam roll, mobility, Stretch


Pick a gymnastic extra piece you missed out on and want to practice


Hop on a bike and hang out in Zone 2 Cardio for a little extra Cardiovascular health (Zone 2 is Heart rate 180-age)