It is nearly the weekend, just a couple of workouts left and you will be sunning yourselves into bronzed adonis’s. The only issue is that before you do you have a date with the ass bike!

CrossFit Cardiff WoD
For time:
15 - 12 - 9
Assault bike calories
Deficit handstand press ups (4/2 inch)

Rest 5mins
21 - 15 - 9
Assault bike calories
Handstand press ups

Specialty
Bar muscle ups
A: Bar muscle up drills

B: 10 Minute EMOM
Bar muscle ups

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