The plasterer is still alive. Well actually, I can’t say that yet as I am writing this on Sunday morning and he’s still got to come back tomorrow.
If I’m not in class on Tuesday morning you will know why.
CrossFit Cardiff WoD
1 - 1 - 1 - 1 - 1
Deadlift
Specialty
Every minute, on the minute, for 10 minutes:
Minute 1: 15 - 20% toes to bar 5 minute test
Minute 2: 15 kettlebell swings (24/16kg)
Max unbroken strict pull ups
Rest 1:30
3 Sets
Strict pull ups (40-50%)
Rest 1:00 - 1:30
3 Sets
1 - 3 Strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 8 box assisted handstand press ups
Rest 2:00
Every minute, on the minute, for 6 minutes:
Minute 1: 30s max straight arm GHD sit ups
Minute 2: 30s max hip extension
