Well it turns out that having folk come into the gym to do classes is waaaaay more fun than zoom coaching! Weird that hey!

What an awesome way to get back involved. So cool to see so many of you back together and having such “fun”, actually working out.
Lockdown has been hard, a hell of a challenge. But I’m convinced it will have made us all stronger.

I can’t thank you all enough for the support that you have given me over the last 12 months. It has truly humbled me; not the first time CrossFit has done that. The very reason why I continue.

Back to the grind…

CrossFit Cardiff WoD
A: Back squats
5 - 5 - 5 - 5 - 5

These sets are to be performed as straight sets. Go heavy (relative to lockdown), and stay heavy!

B: 2 sets:
30s hollow hold
30s side plank
30s superman hold

Get those loads lifted up to the whiteboard please team…

Specialty
3 - 3 - 3 - 3 - 3*
High hang squat snatch

*same weight across

Accessory
3 x 10 reps:
GHD hip extension