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