Anyone else seriously struggling to walk down stairs, curbs, stepping over leaves?  

When a nine year old REEEEEEALLY wants to show you her brand new bedroom...you just wish that you hadn’t let Hannah program the workout!!  

I don’t think tomorrow is going to be much better!! 

CrossFit Cardiff WoD

For Time: 

15 - 12 - 9

21 - 15 - 9

15 - 12 - 9

Deadlifts (130/90kg)

Pull - ups

Box Jumps (30/24”)

Rest 5mins

For Time: 

9 - 12 - 15

9 - 15 - 21

9 - 12 - 15

Box Jumps (30/24”) 

Pull - ups

Deadlift (130/90kg) 

You go down, rest 5mins, and then go back up again. Fun times!

Please post times to the whiteboard...

 Accessory Program

Squat:

Session

Goblet squat with kettlebell (ideally 12kg or less weight than you used in the first week) - 2 sets x 5 reps (10s down, 1s pause at the bottom and a fast ascent)

Single leg touchdown progressions - 4 sets x 5 reps on 2x20kg plates stacked

2.1. After sets 1 and 2 perform a banded ankle stretch with a kettlebell - 1min on each leg (2mins total per leg)

2.2 After sets 3 and 4 perform a calf stretch on a plate - 1min on each leg (2mins total per leg)

For some reason, this picture is stretched...👆🏼But I can’t say that I’m upset about it though!