Welcome to the weekend, the winners circle, the chilled vibes and the more chilled beer! Good luck to your livers and enjoy! See you on Monday!
CrossFit Cardiff WoD
10 - 10 - 10 - 10 - 10
Front rack walking lunges
These sets are heavy and straight
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Summers coming
Well having done that again now, I am not going to forget it for a long, long time!
Perfect prep for the open which is soon to come. I’m sure there will be a lot more like that coming your way really soon. And, you will be ready for it.
CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 25 minutes of:
400m Run
20 GHD sit ups
500m Row
20 GHD sit ups
Abs will be toast but it’s all good, remember… the summer is coming!
Specialty
A: 20:00 Handstand practice
B: Conditioning:
3 Sets
5 - 10 Headstand foot taps
10s/10s single arm hold - wall/box
3 Sets
16 - 20 Stalder leg lifts
10 Rower pike ups
Get ready boys, tomorrow is the day! Avoid your other halves like the plague!
If you can’t get away at least ensure that you are constantly around either water, mud, swamps, burning coals, bear traps, broken glass and KY jelly! Tie their shoe laces for them, double knot the bastards hard, melt the same knot with a lighter…it will never come undone.
Keep your head on a swivel, never switch off…sleep with one eye open, just survive until midnight!
Good luck and god speed.
CrossFit Cardiff WoD
Front rack walking lunges
8 - 8 - 8 - 8
Nice “easy” finish to the week for you! Loads up on the board please…
Met Con
50 - 40 - 30 - 20 - 10
Ground to overhead (20/15kg plate)
Ab mat sit up
The first time really that this has looked like a “strength/met con” day. IT IS NOT. These are two separate classes, if both are to be performed then ample rest between classes should be taken.
Avoid monkey butt and get those times up loud and proud…
