CrossFit Nucleus Swansea – CrossFit

Skills

Upside down work: choose either of the options below or mix and match (3 sets, rest 1-2 minutes)

A) Free standing HS Hold (:60 work)

B) 10 HS kick ups/Donkey kicks

C) 10 cartwheels as slow as possible

D) HS Hold on wall

Metcon (No Measure)

EMOM x 28’ (7 rounds)

1) 36’+36’ Shuttle Runs (:45)

2) 1-3 Rope Climbs

3) Double Unders (:45)

4) 16 Cossack Squats/Lateral Lunges
*think stretch for those lateral lunges*