CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches choice
– shoulder mobility/activat
Gymnastics
ALL – Kipping progressions (3-5 reps each)
Then either
A) 3×3 banded Muscle Up turnover on rings
or
B) 3×3 Proximal feet on ground turnovers
A is for those strong enough but need technique and B is for those who need to get stronger for the muscle up
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Metcon (No Measure)
EMOM x 30 minutes
1) Row
2) Burpee Box Jump Overs
3) Double Unders
4) Wall Walks
5) GHD sit-ups/Abmat Mb sit-ups
6) Bike