That feeling when you find your Xmas tree lights and you had taken the time to coil the bastards up neatly the TWO years before. Almost as good as when you turn them on and they actually work! Win and a WIN!
CrossFit Cardiff WoD
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2
Reps for time of:
Double unders
Chest to bar pull ups
GHD sit ups
Specialty
Toes to bar
1a: Kipping drills
1b: 5 minute EMOM
5-10 reps
3 sets
2a: 3 Strict toe to bar /negative
2b: 10 Ring push ups with 2 second pause at bottom
2c: 3 Pull-up negatives
3 sets
3a: 10 Ring rows with 2 second pause
3b: 16 Single leg V-ups
3c: Max chin up hold
