CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Lat foam roll/Lat stretches
Strict Pull-Ups (5 x 3, every 2 minutes)
Add weight and see how much weight you can add to body for 3 strict pull ups.
Metcon (AMRAP – Rounds and Reps)
25’ AMRAP
15 C2B Pull Ups
5 Shuttle Runs (25’-25’)
15 Toes to Bar
5 Shuttle Runs
6 Muscle ups ( Bar or Rings)
5 Shuttle Runs
3 Rope Climbs
5 Shuttle Runs
Try to find a challengingsteady pace to hold on to, then push the last 2-3 minutes if you have anything left.
Modification ideas:
Pull Ups,Ring Rows
V-Ups, Abmat Sit Ups
burpee pull up
hang knee raises, MB V-Ups