Post hump day blues? I was considering putting another assault bike workout into the weeks programming, only because you lot think that you’re safe once “it’s” been and gone. NOPE!!!
Well, you’re safe this week, but I am promising nothing next time around…

I reckon some surprise fitness in due too…

CrossFit Cardiff WoD
Back rack walking lunges*
16 - 16 - 16 - 16

*Increasing load throughout, no more than 15kg across. All are to be heavy arsed sets.

Specialty
Chest to bar
3 Sets
5 - 10 Kipping chest to bar pull-ups
Rest 2 minutes between sets.

3 Sets
5 Strict chest to bar pull-ups 301 tempo
10 Banded pull down
10 Hollow pull downs

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