CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Warm Up

Coaches Choice + Banded Samson, couch stretch, chest stretch

Skills

GHD Sit-Ups 4 sets (8-15)

*Technique/coach it up (Set up/Execution)

Soft knees/tight glutes on way down

Fire knees straight and come up with speed

Limit range of motion as needed

Metcon (No Measure)

24′ EMOM

1) Sand Bag Cleans

2) 50 Double Unders

3) Rope Climbs

4) 12/10 Calorie Bike