It is eventually that time of year, the Christmas Tree is inbound, the queue’s for central Cardiff’s NCP carparks are rammed full of buffoons and CrossFit Cardiff have officially scheduled our 12 Days of Christmas workout…this Saturday the 8th. 11am in the usual class, bringing the usual carnage! Xmas jumpers are optional for all aside the Coaches, for who…they are mandatory!

What is mandatory, for you luscious lot, is to WATCH the below video so that you understand the workout. All you have to do, is replace the hoards of wonderful gifts received and replace them with horrendously difficult movements! EASY!!

This is the workout, all will be explained on the day…

For time:
1 Deadlift (150/100kg)
2 Muscle Ups
3 Box Jumps (30/24”)
4 Press Ups
5 Pull Ups
6 Power Cleans (60/40kg)
7 Hip Extensions
8 GHD Sit Ups
9 Wall Balls (20/14lbs)
10 Burpees
11 Double Unders
12 Squat Snatches (60/40kg)

Be ready!!

Anyway, back to the week…

CrossFit Cardiff WoD

10 rounds for time:
3 Ring Muscle Ups
3 Power Cleans (100/70kg)

Blisteringly rapido times to the whiteboard please!