I want to thank you all for showing such massive generosity in clubbing together to buy me a seriously bad assed birthday present. I was truly lost for words and cannot wait to get pinned underneath it, thank you once again.
A hairy night too, huge amounts of Brewdog does nothing for your ability to function the next day. Be warned.
CrossFit Cardiff WoD
Back Rack Walking Lunges
12 - 10 - 8 - 10 - 12
Go as heavy as technique will allow, please post loads to the whiteboard...
Accessory Program
3 x 7 eccentric pull ups (1 second up/5 down - use band if required)
Superset between Set 1 and 2:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
Superset between Set 2 and 3:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
Superset after Set 3:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly
2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
15 Deficit reverse lunges, per leg, stand aggressively using front leg.
10 GHD Hip extensions.
10 Kip swings, 10 kips
