Ash has a brand new love for strict gymnastics and static holds…guess who went on their CrossFit gymnastics seminar this past weekend!? It shouldn’t be hard!

I did no such seminar, but I do LOVE the assault bike and hero workouts…get excited about next week!

At least with the both of us in your corner, you will look utterly pumped at the beach!

CrossFit Cardiff WoD
A. For time:
10 - 1 Strict pull ups
1 - 10 Strict ring dips
B. 4 sets:
40s on/20s off
Hollow hold
Superman hold

Specialty

Establish a heavy single for:
Clean & Jerk

Get the reps completed up on the whiteboard please team…