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