CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Banded Hamstring/Lat stretch on Rig
Deadlift (Tempo Deadlifts
5 x 3 @3021, Every 2 Minutes)
Focus on tempo and improving your mind-muscle connection & movement patterns
Metcon (Time)
RX+ -10 Rounds:
4 Muscle Ups
10 HSPUs
6 Deadlifts (185/125)
– Rest 3:00 after 5 rounds –
RX – 10 Rounds:
3 Bar Muscle Ups
8 HSPUs (3 Wall Walks)
6 Deadlifts (155/105)
– Rest 3:00 after 5 rounds –
*Strict Pull Ups, Pike Push Ups, Push Ups, Wall Walks
*Score is time on clock when finish 10th round.