Long has been the danger of shared programming, coaches attempting to outdo each other. Every week I receive the programming for the up and coming five days and every time I laugh at the battle that is going on under my very nose.
A friendly battle of course, with the mantra “cruel to be kind” firmly directing their decisions, but none the less, the weekly workouts are silent “f**k you’s”. Each becoming progressively harder.
The good news for you lot is that you are the fitness guinea pigs, experimental mice, just trying to survive the random controlled trial going on under your nose. The benefit though, is an elite level of health and fitness
You are welcome!
CrossFit Cardiff WoD
In teams of 3, every 3 minutes:
45/36 Calorie assault bike
30 Box jump overs (24/20”)*
Rest the remainder of the 3 minute window, repeat for 10 rounds.
*These are waterfall style rounds:
Team member 1 does 15/12cal and 10 BJO
Team member 2 starts there 15/12 cal as soon as number 1 gets off.
GOOD LUCK, don’t smash your face into a box but DO write your successes on the board…
Met Con
For time:
21 - 15 - 9
Ring rows
400m sand bag carry between rounds.
End with carry
Please write your times to the whiteboard…
