CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches choice
– Lat/shoulder stretch
Strength
5 Supersets:
(5) Strict Shoulder Press
(5/5) Bird dog rows
Shoulder Press (5×5)
Metcon (No Measure)
Every 4:00 (3:30 work/:30 rest) x 6 Sets
1) 400m Run, MAX Rope Climbs
2) 400m Run, MAX SkiErg Cals
*3 sets each movement
*Stagger start Every 2:00 for larger classes*
No measure just push yourself
