Yep, so that hurt just about as much as I expected...maybe a little more! Those wall balls crept up very quickly, but only on the right quad!! Anyone else? What hurt? Ass? Quads? Lungs??
Always, be very wary of workouts with programmed rest!!
CrossFit Cardiff WoD
Within 25mins complete an AMRAP of:
Run 200m
10 TTB
30 Double Unders
10 Power Snatch (35/25kg)
Please post rounds and reps to the white board....
Accessory Program
4 x 5 eccentric ring rows (1s up/5s down - use band if required)
Superset between Set 1 and 2:
10 Single leg glute raises - per leg
Static Ankle Stretch - Barbell or single leg heavy KB - 2mins per leg
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down.
Superset between Set 2 and 3:
8 Static lunges to standing - per leg/front foot on top of 2x20kg plates
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
Superset between Set 3 and 4:
30 Wall Toe taps per leg - heels stay down
10 Russian Lunges per leg - toe stays down
10 Narrow stance squats
Superset following set 4:
30 Wall hip drives - heels stay down
10 Russian Lunges per leg - toes come up
10 Dumbbell overhead squats (one or two dumbbells. SUPER LIGHT)
2 Rounds not for time, but for form of:
10 GHD Back Extensions
5 Kip swings, 5 Kipping pull ups
15 Wall Squats with a 2 second pause at the bottom of each rep.
20 GHD hip extensions
15 Wall Squats with a 2 second pause at the bottom of each rep.
5 Kip swings, 5 Kipping pull ups
10 GHD Back Extensions
Rest as needed between rounds, ensuring that quality of movement can be maintained
