I promised you the Xmas party details today, and they will come out but… my laptop has died. F**K technology! And so not on this post.

I would still sort it if you could create events in private groups on your phone. If you can then someone show me how!

I will set this up tonight.

Anyway. What I can do from my phone is inform you all of the pain (fun) filled workout that graces you tomorrow. Here you go…

CrossFit Cardiff WoD
A: Every minute on the minute, for 10 minutes:
Odd: 4 Turkish Get-Ups
Even: 15 GHD sit-ups

B: For time:
20 - 16 - 12 - 8 - 4
Handstand press up
20 - 16 - 12 - 8 - 4
Box over jumps (24/20”)

Specialty
Toes to Bar

1. A) tabata toes to bar

2. 3 sets

A) 3 pull up negatives

B) 15 hollow rocks

C) max hanging L-sit or appropriate scale

3. 3 sets

A) Max ring rows

B) 12 single leg V-Ups

C) 20 plank shoulder taps