The wait is over! On this day, a few things will happen:
1. We will get a decent level thrashing from a horrendous 12 Days of Xmas workout!
2. Ian Davies will be sweating like a marine in a spelling test trying to get all of you lot booked in to make your hair look luscious.
3. I will lose members due to your drunken actions at the CrossFit Cardiff Xmas party!
And we can’t wait!
Now then, let’s hope the next piece actually helps with the carnage this year…
Play the song and simply replace the gift with vile movements! Then, you understand the flow of the workout.
Now, we needed a new one, and so I have changed the workout. It will be performed as a partner workout, read on to discover your fate…
CrossFit Cardiff 12 days of Christmas Partner WoD
Complete for time:
1 Partner Deadlift (200/160)
200m Buddy carry (anyhow)
3 Rope climbs (split as needed)
4 Thrusters (60/40kg)
5 Bar muscle ups (split as needed)
6 Power cleans (60/40kg)
7 Synchro burpees to target (pull up bar)
8 Front squats (60/40kg)
9 Weighted GHD sit ups (20/14lbs)
10 Assault bike calories
11 Synchro double unders
12 2 for 1 wall balls (20/14lbs)
The following movements will be alternated between partners per round.
Thrusters
Power cleans
Front Squats
Weighted GHD Sit ups
Assault bike calories
Everything will be explained on the day… it will need to be!
