CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ ankle/calve smash
Skills
Jump Rope – pick a skill and work, or lick a different one each set.
5 sets of :30 work/1:00 rest
Double Unders, Crossover Singles, Single Unders(1-2 feet), power jumps, single-double-single, Triple Unders??
Metcon (Time)
For time:
1000m Row
30 Burpees over Rower
150 Double Unders
500m Row
15 Burpees over Rower
75 Double Unders
Goal is 10-15 minutes.