Afternoon legends. With the pending Xmas party taking over your thoughts for the rest of this week, I want to add a little more excitement into the mix.
On Saturday, the day off, we will be getting stuck into our famous 12 days of Xmas wod. Where, you will absolutely f**k up the order of the workout, despite Mikey B singing it to you in the style of the song plus…be strongly encouraged (bullied) into wearing Xmas jumpers for the event! At least the warm up!
Do it!
The workout will be released on Friday night, just stand by for a decent level thrashing!
CrossFit Cardiff WoD
Within 25 minutes, complete as many rounds and reps possible of:
1 Km run
3 Rope climbs
1 Mile assault bike
30 Single arm dumbbell hang snatch (50/35lb)*
*swap hands every 5 reps to maintain speed
Specialty
Handstand push-ups
1a: Freestanding handstand drills
1b: 5 minute EMOM
5 - 10 reps
3 sets
2a: 3 Handstand negatives
2b: 18 Hollow rocks
2c: 10 Pike push ups (deficit if possible)
3 sets
3a: Max push ups (2 second pause at the bottom)
3b: 20 Stadler leg lifts to plate
3c: Max chin ups
