CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Skills

Handstand Walking

2 x 4 Cartwheels (left/right lead)

10 total kick ups in space with control

3/3 “bails” spin outs of kick ups/round offs

5:00 – practice HS Walking, or side to side wall walks

Metcon (3 Rounds for reps)

For total reps/calories:

2:00 MAX Calories Bike

2:00 MAX Burpees

2:00 MAX Shuttle Runs (25’+25’=1 rep)

2:00 REST

Repeat for 3 total rounds (22:00)

3 different scores