CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skills

**Jump Ropes**

– Pick a skill and practice

4 sets of :45 work, 1-2 minutes rest

– Double Unders, Crossover Single Unders, Drag rope DUs, 1 foot jump ropes, etc…

– Mix and Match if you want, just get some practice jumping rope (try something new?)

Metcon (No Measure)

35′ AMRAP

600m Run

100′ Shuttle Bear Hug Sand Bag Carry

1-2 Rope Climbs
*Just think of rope climb as technique under fatigue so once you drop the Sand bag get right on the rope and practice good technique

*Let the jog be a bit of a recovery jog/conversational pace

*There is NO measure, just get sweaty and enjoy the day!