Amazing job on the muscle ups tonight - there were some serious gainz towards that ninja skill! 

As the Indian Summer continues, we shall develop our pins and washboard abs in order to look mint indoors when it's freezing cold and pissing down with rain next month. So...if you want abs that you can do your washing on and an ass that will turn heads as you walk down the street, come to class.  

CrossFit Cardiff WoD

A: Front Rack Walking Lunges

16 - 16 - 16

B: 3 Rounds of:

10 Back Extensions
Rest 30s
20 GHD sit ups*

Everyone is to get some sort of exposure to these, don't be a hero; even if you are just learning how to initiate the movement from seated position - it is all progress to rock hard abs! 

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