The WET PAINT theme continues! But if nobody leant on it last night, after that psychotic version of fight gone bad...then we should be safe!
Ps. Hands up...who's asses are in bits from those lunges?
CrossFit Cardiff WoD
"Diane"
21 - 15 - 9
Deadlift (100/70kg)
HSPUs
BENCHMARK GIRL TIME...RECORD YOUR SCORE!!
Accessory Program
3 x 8 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)
Superset between Set 1 and 2:
10 Single Leg reverse lunge to stand - aggressive ascent, add plate on front foot to increase difficulty
30 Wall Toe taps per leg - heels stay down
Superset between Set 1 and 2:
10 lunge steps with thoracic twist
30 Wall hip drives per leg - heels stay down
Superset between Set 2 and 3:
10 romanian deadlifts (light plate or KB, merely for activation)
30s of weighted static ankle stretch (barbell for both or KB for each side)
2 Rounds not for time, but for form of:
10 Kip swings plus 5 kips - leaning back and looking for the bar
10 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. Keep focus and keep moving, no rest.
10 Single Leg glute raises, per leg, 3 second hold at the top
10 Kip swings plus 5 kips - leaning back and looking for the bar
