CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skills

Freestanding Handstand Holds

– Kick ups to wall, Kicks ups in space (w/holds as long as possible), try to old Handstand in space/on wall

Work on controlling kick ups whether you are on the wall or in space.

Work for 10 minutes.

Metcon (3 Rounds for distance)

Every 9:00

7:00 AMRAP/2:00 Rest

800m Run (sub 5:00 is goal)

20 Box Jump Over Step Downs 24″/20″

MAX Distance Sand Bag Carry 100/50
each mat is 4ft x 6ft. you can add up the mats and get your distance that way