Who says we shouldn’t superset heavy AF back rack walking lunges and assault bike sprints?? That would be stupid and not provide us the opportunity to get some seriously funny instagram content.
I mean it’s absolutely a no brainer!
CrossFit Cardiff WoD
Back rack walking lunges
8 - 8 - 8 - 8 - 8
Heavy and straight sets
16/12 - 16/12 - 16/12 - 16/12*
Calorie assault bike
Athletes should rest for 2 mins following each set and complete the assault bike calories. Rest a further 3 mins prior to the next set of lunges. There are 5 sets of lunges and 4 sets of calories, you will be glad to know.
Specialty
Toes to bar
1a: Kipping drills
1b: Every minute for 5 minutes, on the minute:
20s Max toes to bar
3 sets
2a: Max L-sit
2b: Max ring push ups
2c: 3 Pull-up negatives
3 sets
3a: Max ring rows
3b: 14 Single leg V ups
3c: Max chin over bar hold supine
