Now that your butts, quads and hammies are looking good for the beach...let’s sort out the bi’s and wings (lats)!
All we need to do then is to coax those abs out of lockdown and you’re set for your holiday!

Man to think that I genuinely used to think that that was true and worked.
What a muppet!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible, within 20 minutes of:
24/20 Calorie bike
6 Bar muscle ups

Specialty
High hang snatch
3 - 3 - 3 - 3 - 3

10 - 10 - 10
Hip extensions