WoD - Tuesday 4th March 2014

So thats it...the open is underway! Wait until the scores have all been jigged around, the douchebags who's videos are not valid scores have been removed and we will have a final placing. We were doing well last time i checked anyway. Fingers crossed for a ticket to Copenhagen!

Reebok CrossFit Cardiff WoD

A: Work on squat therapy for 15mins

B: Perform the Bulletproof shoulder routine

C: For form and max load*:

Back Rack Walking Lunges

20 - 20 - 20

Front Rack Walking Lunges

20 - 20

Overhead Walking Lunges


*max load is dictated by a severe degradation of technique. If you cannot maintain forward momentum during the lunge, and have to rise to a fully stood position before stepping forward then the load is too heavy for you. Try at least two of the above sets as if you are walking on a tight rope.


Please post loads to comments....