So thats it...the open is underway! Wait until the scores have all been jigged around, the douchebags who's videos are not valid scores have been removed and we will have a final placing. We were doing well last time i checked anyway. Fingers crossed for a ticket to Copenhagen!

Reebok CrossFit Cardiff WoD

A: Work on squat therapy for 15mins

B: Perform the Bulletproof shoulder routine

C: For form and max load*:

Back Rack Walking Lunges

20 - 20 - 20

Front Rack Walking Lunges

20 - 20

Overhead Walking Lunges


*max load is dictated by a severe degradation of technique. If you cannot maintain forward momentum during the lunge, and have to rise to a fully stood position before stepping forward then the load is too heavy for you. Try at least two of the above sets as if you are walking on a tight rope.


Please post loads to comments....