CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Squat Mobility (Hip Flexor, Hip Opener)
Back Squat (2 x 12, rest 2:00
– 50% 1RM, a weight you can confidently get for all 12 reps while maintaining bar speed and good technique)
Metcon (AMRAP – Rounds and Reps)
18′ AMRAP
8 Shuttle Runs (25’+25′ = 1)
16 GHD Sit-Ups/T2B/MB Sit-Ups
16 Hang Alternating DB Snatch 50/35
* Each 25′ = 1 rep when counting score so all 8 is worth 16 reps
* Rock Paper Scissors for GHD or take turns
