Workout of the day
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Excercise
So all you need to do for one quiet morning with three dogs is to take them away to Cornwall for a long weekend and smash them on two hour long beach and coastal path walks, twice a day. Got it!
CrossFit Cardiff WoD
4 Rounds for time:
Run 400m
15 Overhead squat (60/40kg)
Specialty
5 Sets
Clean + Hang clean * 5s descent on hang
4 - 4 - 4 - 4 - 4
Incline bench press
Build each set
This weekend Joe and Lily get married and have therefore invited pretty much every member of the team to attend.
Unfortunately for you lot, I know some folk and so I have a very accomplished, big dick player legend who is headed down specifically to coach you guys through the Saturday morning class. PLEASE go easy on him.
Dave Palf will be your guy for the Saturday morning class.
He is a seminar staff trainer and knows what he is talking about. Show him some love.
CrossFit Cardiff WoD
3 Rounds for time of:
15/12 Calorie echo bike
20 Toes to bar
30 Medicine ball cleans (20/14/lbs)
Almost there, the light is shining bright at the end of this tunnel. The weekend will soon be upon us! Just two more thrashings (enjoyable workouts) prior to the big Saturday kicking! 😁
GOOD LUCK
CrossFit Cardiff WoD
3 Rounds for time of:
20 Dumbbell Snatch (50/35lbs)
10 Burpee box jump over (24/20”)
5 Ring muscle ups
Specialty
3 Sets of:
Every 30 seconds, for 4 sets
Squat snatch
Rest 1:30
5 Sets
5 Bench press
