Why not start the week with a cheeky little number courtesy of CrossFit.com. You know when I steal a workout from them it’s going to gnarly! No reason to stop, ish, just do everything you possibly can to go unbroken on the cleans!
Good luck and wave goodbye to your quads and pecs…hell of a summertime workout this…
CrossFit Cardiff HomeFit WoD
A: For time:
24 - 21 - 18 - 15 - 12 - 9 - 6 - 3
Med ball cleans (20/14lbs)
Press ups
B: Tabata Hollow rocks
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RX: Medicine Ball (20/14lbs)
Options: 1 KB/DB
An empty barbell
One rucksack (😳)
Warm up
A longer run, slowly and once. Run away from your house for 5mins and run back.*
2 Rounds of:
20 Cossack lunges
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
