CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice + Chest/Shoulder Mobility
Skills
3 Sets each, rest as needed
Handstand Holds :30-:40 work
L-Sit Work :20 work
*Stay active in HS Holds and work one leg at time if needed on L-Sits
Metcon (No Measure)
Every 2:00 x 10 sets (20 minutes)
12/9 Calorie Row
10 Bench Press @ 50%
(1:30 cap each round)