CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ BWS, Mobility, Core activation

Stamina (AMRAP – Reps)


– 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)


Cool Down

Same as last Thursday.

Focus on recovering your body, or potentially working on a skill you need to work on for tomorrow.