CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Couch Stretch 1:00 each side
+ Hamstring Floss 1:00 each side
Back Squat (5 x 3, Every 2 minutes
– More than last week – )
Metcon (No Measure)
16′ Total Metcon
2:00 AMRAP
Wall Balls 20/14
Rest 1:00
2:00 AMRAP
Calorie Row
Rest 1:00
2:00 AMRAP
Double Unders
Rest 1:00
1:00 AMRAP Each Station (no breaks)
– Wall Balls
– Calorie Row
– Double Unders
Rest 1:00
1:00 AMRAP Each Station (no breaks)
– Double Unders
– Calorie Row
– Wall Balls
**Don’t worry about recording your reps just try to set personal goals and reach further then you think you can each station. Example: Unbroken on the 2:00 wallballs, and 40+ Calories in 2 minutes, 200 Double unders in 2:00**
Push yourself!
