CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ BWS, Mobility, Core activation
Stamina (AMRAP – Reps)
5’ EMOM
– Burpees
Pick an aggressive rep count and try to hang on for 5 minutes
Should have :05-:10 rest after first set
Metcon (No Measure)
EMOM – 36 Minutes (9 rounds)
1) 16/13 Calorie Row
2) 14/11 Calorie Ski/Bike
3) Max Shuttle Runs (sustain/push, not Sprints)
4) REST
Cool Down
Same as last Thursday.
Focus on recovering your body, or potentially working on a skill you need to work on for tomorrow.