There’s not much better than doing an ascending ladder of wall walks and shitty front squats hey?!

Apart from this…

CrossFit Cardiff WoD
For 5 rounds, within 2 mins complete:
25/20 Calorie assault bike
Max toes to bar
Rest 5 minute between rounds

Specialty
Bar muscle ups

A: Bar muscle up drills

B: 10 minute EMOM
3 - 4 Bar muscle ups

C: 3 Sets
5 Weighted pull-ups
10 Ring push-ups
20:20:20s
Tuck up
Pike hold
Hollow hold