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)


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