The last day of August. Bugger! Fingers crossed for an Indian Summer!!
In order to cheer you right up, we have a "fun" workout for you to do. Two movements and lots of rest, how hard could it be? :-I
CrossFit Cardiff WoD
3 Rounds for max reps of:
Within 4mins:
Row 1000m
Max reps: burpees
Rest 4mins
Accessory Program
3 x 7 eccentric ring rows - horizontal for added difficulty (1second up/7 HONEST seconds down)
Superset between Set 1 and 2:
10 Lunging thoracic twist complexes, per leg
30 Wall Toe taps per leg - heels stay down
12 light dumbbell bent over rows
Superset between Set 2 and 3:
30 Wall hip drives per leg - heels stay down
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows
Superset following Set 3:
30s of weighted static ankle stretch (barbell for both or KB for each side)
10 Wall squats - as fast as you can maintain technique...so slowly
12 light dumbbell bent over rows
2 Rounds not for time, but for form of:
10 Kip swings, 10 kips
5 Glute/ham raises (banded more than likely)
2 kip swings, 1 pull up, 2 kip swings - 2 times through, try not to drop and rest between.
5 Glute/ham raises (banded more than likely)
10 Kip swings, 10 kips
