CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ Long, BWS, 3-4 banded mobility stretches (Overhead, Squat, Ankles/Wrists)

+ Core Activation (hollow body, L-Sit, Side Planks, etc…)

Metcon (No Measure)

Every 2:00 for 20 Minutes (10 Sets)

10/8 Calorie Bike

150′ Shuttle Run (25′ out, 25′ back x 3)
Try to have a sustainable pace.

Switch which hand you touch the ground with on shuttle runs.

Adjust as needed to give yourself :10-:15 transition time between rounds.

Cool Down

Use the time remaining to take care of your body.

Sauna, Foam roll, Lacrosse Ball, Banded stretches, extra stretches….

Think get your body ready for the Open workout tomorrow.

4pm & 5:30pm you will know what the workout is so maybe practice a skill that will be used, or mobilize a specific movement you need too.