I know it’s good Friday, but there are plenty of folk still working. I have actually never had a job that gave you bank holiday’s off. One of which, within the NHS and those legends are certainly going to be in work tomorrow.
And so, to allow for as many people as possible, the classes will remain at the same timings for both Friday and Monday. Those who aren’t working can just go back to bed following the morning class or…enjoy the sunshine in their back gardens, their balconies or on the patch of carpet wherever it lands at that time of day.

Have a good one, as always, take care and remember the good times that have been and look forward to those that are soon to come!

CrossFit Cardiff HomeFit WoD

For time:
25 - 50 - 75 - 100
25 - 20 - 15 - 10 reps of
Air squat
Handstand push up (off a box/sofa/bench or simply close grip/diamond press ups)

Scale
Although the HSPUs have high numbers between relatively low number of air squats, those reps are in a descending format. Meaning that you should not be drastically effected by cumulative fatigue. Unless of course you rip through the sets of 75 and 100 in one minute a piece.
The goal, is to take as few breaks as possible during the HSPUs and of course, unbroken on the air squats, you won’t fail a rep, your legs just burn, turn your mind off and do the next squat.

Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges (eventually googled the spelling)
10 Walk outs with 5 - 1 press ups (5 on the first, 4 on the second, etc).
*Alternatively, perform single unders/star jumps for 1 minute, rest for 30s and repeat for 7-10 minutes. (if star jumps are used then alternate with high knees every other round)

Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here