There is only one way to lift a new 3 rep max deadlift, and that is definitely not when you have to sprint row 300m between sets. But, more like when you are wearing your very best yellow t-shirt and look the most like Big Bird as humanly possible!

Another factor that usually helps you out, is some top level coaches adopting some entirely appropriate coaching stances.

Luckily, here at CrossFit Cardiff, we’ve got you covered on all aspects…

CrossFit Cardiff WoD

Run 400m
40 Kettlebell Swings (24/16kg)
40 GHD Sit Ups
4 Rope Climbs
Run 300m
30 Kettlebell Swings (24/16kg)
30 GHD Sit Ups
3 Rope Climbs
Run 200m
20 Kettlebell Swings (24/16kg)
20 GHD Sit Ups
2 Rope Climbs

Go hard but listen to your coach when climbing ropes! No DBaggery please! Scores to the whiteboard afterwards…

Sesame Stu.JPG