Hump day and a gymnastics focus. We want to make you bulletproof and to do so, first you need strength. The required intrinsic strength about the joint to support additional movements such as kipping. The way to do it, strict movement! Luckily, we’ve got you covered…

As well as chuck in a little bit of abdominal savagery too! You are welcome

CrossFit Cardiff WoD
For time
10 to 1 reps of:
Strict pull ups (pronated grip)
Press ups

Core accessory
3 rounds: 
60s hollow 
Rest 30s
60s side plank 
Rest 30s
60s Side plank
Rest 30s
60s Superman hold

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