Well if your legs weren’t already in rag order from Chad then they will be after this, juuuuuust in case you really wanted to look like a complete muppet when walking down the street.

Enjoy!

CrossFit Cardiff WoD
5 rounds, each for time of:
30 Air squats
20/15 Calorie row
15 Burpee over the rower
Rest for 3 minutes between each round

Specialty
Handstand push ups
1a: Kipping drills
b: For 5 minutes, on the minute, every minute:
20s Max HSPU

2a: Wall walk with 30 second hold
b: 18 Hollow rocks
c: 3 Handstand negatives

3a: Max push ups
3b: Max banded pull-ups
3c: 20 Stadler leg lifts