I told you assault bikes suck! Next time you might be careful what you ask for?! ;-)
Straight into a heavy day. We are on a 6-8 week program, lunging to improve your back squat. Get into as many as you can and see how they affect your back squat.
The week after next we shall be testing back squat. Get in and lift heavy, giving yourself something to work off.
CrossFit Cardiff WoD
Overhead Walking Lunges
8 - 8 - 8 - 8 - 8
As heavy as you can throughout each set. This will be challenging but loads of fun!