Anyone still walking like a complete muppet with the inability to plantar flex? Nope, just me?!

The good news is, Ash didn’t do it, you know because of his “back injury.” Meaning that he gets to watch us all walk around like idiots and laugh. He’s such a cracking bloke, a double yolker some might say.

Tomorrow however, you get to grow those butt cheeks again, meaning that you can show us your tricks at the Christmas Party…only if you pay a coach £20 though.

CrossFit Cardiff WoD

4 Sets of the following complex*

4 Overhead Walking Lunges
2 Overhead Squats
4 Overhead Walking lunges

*same weight across sets

Please write loads lunged to the whiteboard…