CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Core

3 Rounds not for time:

10/10 Bird Dogs

:30 L-Sit Work

:30 Side Plank (foot elevated) each side

Metcon (No Measure)

2 Rounds:

3:00 Bike

1:00 Battle Ropes

1:00 Wall Walks

1:00 10 KB Swings/5 Burpees

3:00 Row

1:00 Air Squats

1:00 10 push ups/10 sit-ups

1:00 Crossover Single Unders
24 total minutes

– Forever pace on machines

– Steady pace on everything else