We may well have created a butterfly effect at the box tonight, all those glutes twitching like that...

If there was only one movement that you guys could do for whole body strength, that would be seriously high on the list. Abs, shoulders, legs and a huge amount of focus required. Luckily for you lovely lot, I love them, and so will program more and more. 

The start of buddy week saw a few new faces to the box, make sure you old sweats grab them, and give them a sweaty, chalky and hairy squeeze when you see that you are about to run over a rabbit. 

CrossFit Cardiff WoD

‘Reverse Wall Balling DT’
5 Rounds for time:
6 STOH (70/50kg)
9 Hang Power Cleans (70/50kg)
12 Deadlifts (70/50kg)
15 Wall Balls (20/14lbs)

Backwards and bizarre, but still painful! The aim is to get the wall balls unbroken every round. Please put your times up to the whiteboard...