LEGS!!! Hands up if your legs are sore?!
The Xmas party is getting close! So close I can taste the booze!! Do NOT be disappointed, get your monies paid at the front desk and ensure your spot on the night.
Friday is the last day! £20 to one of the team please! All the details are on the board.
No need to worry about your legs tomorrow, ish...
CrossFit Cardiff WoD
A: Turkish Get Ups
10 - 10 - 10 (5 right arm, 5 left arm, each set)
B: Bench Press
5 - 5 - 5 - 5 - 5
- 4 sets x 5 reps of your best press ups - film and compare to the first week
1.1 After set 1 perform a single arm dumbbell bench press with a slightly heavier load than used in week 7 - 5 reps on each arm (5s down and 5s up) - only increase the dumbbell in weight if lat and chest activation can be maintained
1.2. After set 2 perform a single arm overhead press with either a small plate, dumbbell or kettlebell (hold by the handle) with a slightly heavier load than used in week 7- 5 reps on each arm (5s up and 5s down) - only increase the load if lat and chest activation can be maintained
1.3. After set 3 perform shoulder taps x 20 reps
1.4. After set 4 perform push up hold to plank x 10 reps
Please write loads to comments...
If I see any of the below, I will encourage your spotter to rub his balls in your face...