CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice + Lacrosse ball shoulder
Skills
Handstand walking
*around worlds
*wall walks
*Handstand holds/taps
4 x :30-:45 work, every 2 minutes
Metcon (No Measure)
EMOM x 24 minutes
1) 15/12 Calorie Row (:45)
2) 2-3 rope climbs
3) 12/10 Calorie SkiErg (:45)
4)12 burpee box jump overs 24”/20”