It’s Friday and by the time you would typically be going out out, the swelling in your biceps and abs - caused by yesterdays workout - will have subsided leaving behind nothing but massive guns and rock hard abs!
However, you aren’t allowed to go out out and so must flex those puppies in front of your computers when attending your weekly family zoom quiz! Speaking of zoom, I bet the owner is currently flexing his guns on his private island somewhere in the pacific while drinking endless cocktails, and watching his bank balance grow even bigger than his…bar tab!
And…he deserves it. His company has brought the world together in tough times. I do have some feedback though, make it 70+ year old mother and former Royal Marine proof please!
CrossFit Cardiff HomeFit WoD
Within 9 minutes:
Run 1 mile
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 6 minutes:
Run 800m
Max rep thrusters (40/30kg)
Rest 3 minutes
Within 3 minutes:
Run 400m
Max rep thrusters (40/30kg)
Loading
Barbell (40/30kg)
2 DBs/KBs (50/35lbs - 24/16kg)
1 DB/KB (50/35lbs - 24/16kg)
1 Rucksack
Warm up
Run 800m
Then 2 rounds of:
30 Cossack lunges
15 Air squats
10 Burpees
Then run 400m
Get videos recorded and posted on your social media platforms, tag Reebok CrossFit Cardiff and upload your times to the google doc, linked here
