Reebok CrossFit Cardiff WoD A: 3 Rounds each for time of:

10 Press Ups 20 KB Swings (24/20kg) 30 Walking Lunges Rest mins

B: 5 Rounds for time of:

5 OHS (60/40kg) 10 CTB Pull Ups (Scale to regular pull ups if need be to maintain speed - NO BANDS ARE ALLOWED)

C: 3 Rounds not for time of:

15 Hip Extensions Rest 60s 15 Single leg Bridges (each leg, 30 in total)* Rest 60s

*take note from the certified personal trainer at Gold's gym, just go easy on the pelvic thrusts please! There's too much testosterone knocking about for those!!