Morning morning, well it is for me anyway. I hope you lot are feeling fruity from today’s workout and are ready to lift some even heavier load along side sprinting your little lungs into a vortex of exercise induced asthma!
It WILL be fun!
CrossFit Cardiff WoD
4 rounds of:
12 Back rack walking lunges
Rest 2 minutes
15/10 Calorie assault bike
Rest as dictated between rounds. The load should minimally increase each set, and every bike should be an all out sprint.
Specialty
Work through the following complex, maintaining load with the goal to add weekly.
Snatch Complex
Snatch grip deadlift - Hang snatch - Snatch
Accessories
Hip extensions
10 - 10 - 10 - 10
