WoD - Monday 10th February 2014

So that's it...nearly! I will hand back the keys tomorrow, (hopefully!) and CrossFit Cardiff 1.0 will be no more! No longer will the lovely folk of Lamby Way Industrial estate will be able to break into our dropbox, no more mentalists will attempt to kill us by inserting chains along our 400m run; not one more sausage shall be burnt on another totally amazing throw down/BBQ on a summers day and never again will we have to breathe a deep, disgusting breath filled with Lamby Way land fill site half way through Fran! It has been an awesome place. full of blood, sweat and tears! But we go onwards and upwards with 2.0 and take over Cardiff!

Reebok CrossFit Cardiff WoD

A: 3 Rounds not for time of:

10 Pull Ups 20 Wall Balls (20/14lbs) 30 Double Unders

Rest 2mins

Your focus here is to warm up and concentrate on movement efficiency. Wall balls are thrusters, think about not releasing the ball until your hips have opened. Ensuring that you squat by moving your hips back and down, but when the ball touches your hands.

B: 'Fran'

21 - 15 - 9

Thruster (42.5/30kg) Pull Ups

C: 3 Rounds of:

15 Hips Extensions Rest 60s 15 Back Extensions Rest 60s