CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice.

Long BWS

Banded Stretching 6-8 minutes

Metcon (No Measure)

Every 4:00 x 6 (24:00)

15/12 Calorie Bike

5 burpees

10 MB Cleans 20/14

15 Push Ups

20 Double Unders

(Work should be done around 3:00)
Modify reps/movements as needed.

The goal is to flush and feel refreshed for tomorrow.

Cool Down

Use this time to stretch any sore muscles and/or mobilize any positions you want to be ready for tomorrow.