CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice

+ ankle/calve smash


Jump Rope – pick a skill and work, or lick a different one each set.

5 sets of :30 work/1:00 rest

Double Unders, Crossover Singles, Single Unders(1-2 feet), power jumps, single-double-single, Triple Unders??

Metcon (Time)

For time:

1000m Row

30 Burpees over Rower

150 Double Unders

500m Row

15 Burpees over Rower

75 Double Unders
Goal is 10-15 minutes.