CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice + chest/shoulder opener/activation
Bench Press (5 sets: (5, 5, 3, 3, 3)
– every 2 minutes -)
Metcon
Choose based on your fitness level that will allow you to keep moving and get a good workout in.
The goal is not to use this as a skill session but instead as a conditioning piece.
Either “Cindy” or “Mary”
– modify as needed for either –
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
