CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Core (No Measure)
3 sets not for time:
4/4 Turkish Get Ups
:45 Plank
:30/:30 Side Planks
8 Superman lifts w/ :02 hold at top
Metcon Flush (No Measure)
36′ AMRAP (not for time)
2:00 Row (forever pace)
10 Band Pull Aparts (mix up the grip)
10 Inchworm Push Ups
10 Ring Rows (tempo/control/pause at top)
400m Jog/15 Shuttle Runs
5 Wall Walks/25′ Handstand Walks
5/5 SA DB OH Squat
5/5 Lateral Lunges w/Single DB goblet
1000m Bike
15 Burpees