I bet you can all point your toes like arrows after all that gymnastics…that’s it! Man this beer is cold and good!

CrossFit Cardiff WoD

Back Squat
2 - 2 - 2 - 2 - 2 - 2*

Immediately following each set perform 10 controlled hip extensions at a tempo of 5010 (down, pause at the bottom, up, pause at the top in seconds. Basically, slow down, fast up, no pausing)

*All sets to be performed at 90-92.5% of 1RM

Stick to these percentages and get those reps completed, chuck your loads on the whiteboard…