CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches choice

– shoulder mobility/activat


ALL – Kipping progressions (3-5 reps each)

Then either

A) 3×3 banded Muscle Up turnover on rings


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


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