Look down at your legs and tell then that it will be ok, you’re nearly there.

The end is in sight, stay the course safe in the knowledge that this is all for your benefit.

Tomorrow we have a very fast workout for you. Now remember, knees to elbows are not knees to armpits. They are old skool and SUCK!

CrossFit Cardiff WoD
3 Rounds for time:
3 Wall walks
12 Knee to elbow
24 Double unders

Specialty
Chest to bar

3 Sets
5 - 10 Kipping chest to bar pull-ups

3 Sets
5 Strict chest to bar pull ups 3 - 0 - 1 tempo
10 Banded pull down
10 Straight arm ring rows

3 Sets
1 Length plate pinch carry - heavy
30s Hollow hold
8 - 10 Pronated barbell rows - focus on range of motion