The last week of the first month, gone already… you’ll be smashed at the Xmas party again before you know it!
That is actually too true, as well as my next statement… today’s workout sucked arse! On to tomorrow…
CrossFit Cardiff WoD
Back squat
3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
*increase load when reps decrease
Specialty
Chest to bar
3 Sets
4 - 6 Chest to bar pull-ups with 3 second pause
3 Sets
3 Negative pull ups - from chest
10 Supine dumbbell lat pull overs
10 Dumbbell bent over rows
3 Sets
Max strict banded C2B pull-ups
20 Hollow rocks
20 Lat Pulldowns
