Here’s to hoping that you lot are feeling vaguely normal again, avoiding a two day hang over!
A heads up…
The gym is hosting a CrossFit L1 seminar this coming weekend and will be closed as a result!
More time for your next Xmas party piss up!
CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 12 minutes of:
75 Double unders
15 Toes to bar
5 Hang power clean (70/50kg)
Specialty
Toes to bar
Every minute, on the minute, for 12 minutes:
Minute 1: 15 - 20% toes to bar 5 min test
Minute 2: 15 kettlebell swings (24/16kg)
Max unbroken strict pull ups
Rest 1:30
5 Sets
Strict pull ups (30-40%)
Rest 45s
3 Sets
1 - 3 strict handstand press ups/1 - 3 negative handstand press ups
Rest 60s
3 - 10 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
